Calories Burned Calculator
Choose an activity and enter your weight and duration to estimate calories burned, using standard MET (Metabolic Equivalent of Task) values.
Last updated: September 5, 2026
Frequently asked questions
What is a MET value?
Metabolic Equivalent of Task - a standardized measure of how many times more energy an activity uses compared to resting quietly (MET 1.0). Running at 6 mph (MET 9.8) burns roughly 9.8 times more energy than sitting still.
How are calories burned calculated from MET?
Calories = MET × weight in kilograms × duration in hours. A 160 lb (72.6 kg) person running at 6 mph (MET 9.8) for 30 minutes burns about 9.8 × 72.6 × 0.5 ≈ 356 calories.
Why does weight affect calories burned for the same activity?
Moving more body mass takes more energy - a heavier person burns more calories doing the identical activity at the identical intensity than a lighter person, since MET-based estimates scale directly with body weight.
How accurate are MET-based calorie estimates?
They're population averages, not individual measurements - actual calorie burn varies with fitness level, exact intensity, terrain, and individual metabolism, so treat this as a reasonable estimate rather than a precise figure, similar to what fitness trackers and gym equipment typically show.
What's an example calculation for a different activity?
Cycling at a moderate pace (MET 8.0) for a 180 lb (81.6 kg) person for 45 minutes (0.75 hours): 8.0 × 81.6 × 0.75 ≈ 490 calories burned.
Why do two similar activities have very different MET values?
MET values reflect measured average energy cost at a specific intensity - brisk walking (MET ~4) and running (MET ~10) both involve similar muscles, but running requires far more energy output per minute, which is captured in its higher MET value.
Is this the same as what my fitness tracker or gym machine shows?
It's a similar MET-based estimate, though trackers and machines may use slightly different MET tables or incorporate heart rate data, which can produce a somewhat different number for the same activity and duration - both are estimates rather than precise measurements.