Calories Burned Calculator
Estimate the calories an activity burns from its MET value, your weight, and how long you exercise.
Running (8 km/h) · MET 8.3 · 70 kg · 30 min.
Calories burned equal MET × weight in kilograms × time in hours. A 70 kg person running at 8 km/h (MET 8.3) for 30 minutes burns 8.3 × 70 × 0.5 = 290.5 kcal. This is an estimate — your actual burn varies with intensity, fitness, and movement efficiency.
How the MET method works
A MET — metabolic equivalent of task — measures how hard an activity is relative to sitting still. One MET is your resting energy use, roughly 1 kcal per kilogram of body weight per hour. An activity rated at 8 METs burns energy about eight times faster than resting. Because the scale is tied to body weight, multiplying an activity’s MET by your weight in kilograms and the time in hours gives an estimate of the calories you burn.
This calculator uses published MET values from the Compendium of Physical Activities. Heavier bodies and longer sessions burn more, and higher-intensity activities carry larger MET values — running at 12 km/h (11.5 METs) burns far more per minute than a gentle walk (3.5 METs).
MET is the activity’s metabolic equivalent; time is in hours (minutes ÷ 60).
Worked example: 8 km/h run, 70 kg, 30 minutes
Look up the MET for running at 8 km/h (8.3), convert the duration to hours, then multiply:
- 1 Find the activity’s MET. Running at 8 km/h is 8.3 METs in the Compendium of Physical Activities.
- 2 Use your weight in kilograms. Use 70 kg here. 1 lb ≈ 0.4536 kg if you start from pounds.
- 3 Convert time to hours. 30 minutes ÷ 60 = 0.5 hours.
- 4 Multiply MET × weight × hours. 8.3 × 70 × 0.5 = 290.5 kcal.
- 5 Read the result. About 291 kcal for the session — roughly 9.7 kcal per minute.
MET values for common activities
Approximate METs from the Compendium of Physical Activities; intensity shifts these up or down.
| Activity | MET | kcal/min at 70 kg |
|---|---|---|
| Yoga | 2.5 | 2.9 |
| Walking (4.8 km/h) | 3.5 | 4.1 |
| Weight training | 3.5 | 4.1 |
| Brisk walking (5.6 km/h) | 5.0 | 5.8 |
| Swimming (general) | 6.0 | 7.0 |
| Hiking | 6.0 | 7.0 |
| Cycling (moderate) | 8.0 | 9.3 |
| Running (8 km/h) | 8.3 | 9.7 |
| Running (12 km/h) | 11.5 | 13.4 |
Reading the estimate
MET values are population averages, so the number is a good ballpark rather than a precise measurement. Two people of the same weight doing the same workout can burn noticeably different amounts depending on intensity, cardiovascular fitness, terrain, and how efficiently they move. Fitter, more efficient movers often burn slightly less at the same pace. The MET figure also includes resting energy, so it reflects total energy used during the activity, not the extra burn above rest.
This tool is an informational estimate, not medical advice. Consult a qualified professional before making significant changes to exercise or diet.