Calories Burned Calculator
Calculate calories burned for any activity using its MET value, your body weight, and duration. Covers exercise, sports, and everyday tasks.
By Jonas Lindemann · Updated · How we build our calculators
385kcal
at 9.8 MET for 30 minutes
12.8
kcal/min
770
kcal/hour
Note: One MET equals resting energy use (~1 kcal/kg/hour). The formula multiplies the activity's MET by your weight and duration. Real burn varies with fitness, intensity, and efficiency.
Get Weekly Training Tips
Join our newsletter for expert insights, training advice, and performance tips delivered to your inbox.
No spam, unsubscribe anytime. We respect your privacy.
Calculation Method
This calculator estimates the calories you burn in any activity using its MET value, your body weight, and how long you do it — from running and cycling to housework and sport.
The Formula
Calories/min = MET × 3.5 × weight(kg) / 200
A MET (metabolic equivalent) is how many times harder an activity is than sitting at rest. Multiply calories per minute by your duration for the total.
Common MET Values
| Activity | METs |
|---|---|
| Walking (3 mph) | 3.5 |
| Cycling (moderate) | 6–8 |
| Running (6 mph) | 9.8 |
| Swimming (moderate) | 5.8 |
| Weight training | 3.5–6 |
Worked Example
A 70 kg person running at 9.8 METs for 30 minutes burns about 9.8 × 3.5 × 70 / 200 × 30 ≈ 360 calories.
MET values come from the Compendium of Physical Activities. Real burn varies with fitness, terrain, and effort — treat estimates as a guide.
Frequently Asked Questions
Calories burned per minute = MET x 3.5 x body weight in kg / 200, multiplied by minutes. The MET (metabolic equivalent) reflects an activity's intensity — walking is about 3.5 METs, running 8–12.
It depends on the activity's intensity, your body weight, and duration. A 70 kg person doing a 6 MET activity for 30 minutes burns about 220 calories. Heavier people burn more for the same activity.
MET-based estimates are good population averages but individual burn varies with fitness, efficiency, and terrain. Use them as a guide and adjust based on your own results over time.