Fitness & Performance
Calories Burned Calculator
How much did that workout actually cost you? The MET formula estimates calories burned from your weight, the activity, and the minutes you put in.
Calories burned during exercise can be estimated with the MET formula: MET × 3.5 × body weight in kg ÷ 200, multiplied by minutes. One MET equals resting energy use; walking is about 3 METs, running about 9.8 METs.
Formula: MET × 3.5 × kg ÷ 200 × minutes.
Running ≈ 9.8 METs; walking ≈ 3.
Heavier bodies burn more per minute.
Calculate Your Calories Burned
Calories Burned
What Is Calories Burned?
The MET (metabolic equivalent of task) formula is the standard way to estimate exercise energy cost. One MET is your resting burn; an activity at 6 METs costs six times rest.
This calculator uses the Compendium of Physical Activities MET values, the reference database for exercise science and fitness devices.
How It Is Calculated
kcal = MET × 3.5 × weight(kg) ÷ 200 × minutes
Example: Example: 75 kg, 30 min running (9.8 METs) → ≈ 386 kcal
Common activity MET values
| Activity | METs | kcal/30 min @ 75 kg |
|---|---|---|
| Walking | 3.0 | 131 |
| Brisk walking | 4.3 | 188 |
| Running 10 km/h | 9.8 | 429 |
| Cycling moderate | 8.0 | 350 |
| Swimming laps | 6.0 | 263 |
| Strength training | 5.0 | 219 |
Limitations
- Real burn depends on fitness, terrain, and effort, estimates can be ±20%.
- Weight-bearing activities burn more in heavier people.
- Devices add heart-rate data and are usually more accurate.
Sources & Review
References used for this calculator’s formulas and thresholds:
Calories Burned FAQ
What is a MET?
One MET is your energy use at rest, about 3.5 mL of oxygen per kg per minute. Activities are measured as multiples of this resting rate.
Why do heavier people burn more calories?
Moving a larger mass costs more energy, so the same activity burns more calories per minute at higher body weight.
How accurate is the MET formula?
Typically within ±20% for steady-state activities. Fitness level, efficiency, and intensity change the real number.
Does strength training burn many calories?
During the session, moderate (~5 METs), but added muscle raises your resting burn for years, the bigger long-term effect.
Please read this first: these results are educational estimates. For real decisions, talk to a qualified professional.