Calorie Burn Calculator
Calculate calories burned during various physical activities based on weight and duration.
What is MET?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. 1 MET equals the energy you burn at rest (about 1 calorie per kg of body weight per hour).
Calorie burn is calculated as: MET × weight (kg) × time (hours). Higher MET values indicate more intense activities.
MET Values by Activity
| Activity | MET |
|---|---|
| Sleeping | 0.9 |
| Walking (3 mph) | 3.5 |
| Weight Training | 6.0 |
| Running (6 mph) | 9.8 |
| Swimming (vigorous) | 10.0 |
| Running (9 mph) | 14.5 |
Tips for Maximizing Calorie Burn
- Increase intensity: Higher intensity burns more calories in less time. Try intervals or incline walking.
- Build muscle: Muscle tissue burns more calories at rest than fat. Include strength training.
- Stay consistent: Regular exercise boosts metabolism over time. Aim for 150+ minutes per week.
- Mix it up: Vary activities to prevent plateaus and work different muscle groups.
Important Considerations
- Estimates vary: Actual calorie burn depends on fitness level, body composition, and individual metabolism.
- Don’t overcompensate: People often overestimate calories burned and underestimate calories eaten.
- Listen to your body: Excessive exercise can lead to injury and burnout. Rest is essential.
- Focus on health: Exercise benefits extend far beyond calorie burn—mood, sleep, and longevity all improve.
Frequently Asked Questions
How does the calorie burn calculator estimate calories burned during exercise?
The calculator multiplies the MET value of your activity by your body weight in kilograms and the duration in hours. MET values represent how many times more energy an activity requires compared to sitting at rest. For example, moderate walking has a MET of 3.5, meaning it burns 3.5 times more calories per minute than resting. Entering your weight and duration completes the calculation.
How many calories does running burn per hour?
Calorie burn from running depends on your speed and weight. Using the MET formula, running at 6 mph (MET 9.8) burns approximately 9.8 × weight(kg) calories per hour. For a 70 kg (154 lb) person that is roughly 686 calories per hour. Running at 9 mph (MET 14.5) increases that to about 1,015 calories per hour. Heavier individuals burn more calories for the same activity and duration.
Are calorie calculators accurate for weight loss tracking?
MET-based calorie estimates are useful for general comparisons between activities and rough planning, but they have meaningful limitations. They assume average body composition and do not account for fitness level, exercise intensity variation, or individual metabolic differences. Research suggests these estimates can be off by 20–30% for a given individual. Use them as a guideline rather than an exact count.
What are the highest calorie-burning activities in the calculator?
Among the 30+ activities listed, vigorous swimming (MET 10), running at 9 mph (MET 14.5), and competitive cycling are among the highest calorie burners. A sport’s MET value reflects average intensity. Strength training has a MET of about 6, and yoga around 3. Higher MET combined with longer duration and greater body weight produces larger calorie totals.
Does the calorie burn calculator include calories burned at rest?
No. The calculator estimates only the calories burned from the selected activity during your specified time. It does not include your resting metabolic rate (BMR) or other daily energy expenditure. To find your total daily calorie burn including resting metabolism, use the TDEE calculator instead.