Calories Burned Calculator
Estimate calories burned for hundreds of activities using Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities.
How to use the Calories Burned Calculator
- Enter your inputs into the Calories Burned Calculator above.
- Results update instantly as you type — no submit button needed.
- Adjust any value to see how the result changes in real time.
The MET calorie formula
Calories burned = MET × weight (kg) × time (hours)
One MET equals the energy cost of sitting quietly, about 1 kcal/kg/hour. Light activities are 2–3 METs, moderate 3–6 METs, vigorous 6+ METs. Running at 6 mph is about 10 METs.
Worked example
A 75 kg adult running at 6 mph (10 METs) for 30 minutes: 10 × 75 × 0.5 = 375 kcal. The same person cycling moderately (8 METs) for 45 minutes: 8 × 75 × 0.75 = 450 kcal.
Frequently asked questions
How accurate are MET estimates?
Within ±10–20% for most people. Individual factors (efficiency, fitness, body composition) cause variation. Heart-rate-based or power-meter estimates are more accurate for trained athletes.
Do calorie counts on cardio machines work?
They're often 10–30% high. Most machines don't know your actual body weight, efficiency or heart rate. Use them for relative comparison (today vs. last week), not as gospel.
Does weight affect calories burned?
Yes — heavier people burn more calories doing the same activity because they're moving more mass. This is built into the MET formula.