Calories Burned Calculator
MET-Based Exercise Calorie Estimator
Select an activity, enter your weight and duration, to estimate calories burned during exercise.
Parameters
Calories Burned
Understanding MET-Based Calorie Estimates
MET (Metabolic Equivalent of Task) is a standardized way to express the energy cost of physical activities. One MET represents the energy used at rest — an activity with a MET of 8 burns roughly 8 times your resting energy expenditure.
What Is a MET?
1 MET equals roughly 1 kcal per kg of body weight per hour — the energy cost of sitting quietly.
Body Weight Matters
Since the formula scales with body weight, a heavier person burns more calories doing the same activity for the same duration than a lighter person.
Intensity Changes the MET Value
The same activity (e.g., running) has a different MET value at different speeds — the values here represent typical moderate intensity for each activity.
Population Averages
MET values are averages from research studies — individual efficiency, fitness level, and technique all cause real variation.
The MET Formula
This is the standard formula used by exercise physiologists and fitness trackers to convert activity type, body weight, and duration into an estimated calorie burn.
Common MET Values
| Activity | MET Value |
|---|---|
| Yoga | 2.5 |
| Weight Training | 3.5 |
| Walking (3.5 mph) | 4.3 |
| Swimming, Moderate | 6.0 |
| Basketball | 6.5 |
| Cycling, Moderate | 7.5 |
| HIIT | 8.0 |
| Running (6 mph) | 9.8 |
Important Limitations
- Averages, not individual measurements: Actual calorie burn varies with fitness level, technique, and effort.
- Doesn't account for terrain or resistance: Uphill walking, wind resistance, or bike gearing changes actual energy cost.
- Fitness trackers use additional data: Heart rate-based trackers can refine estimates beyond MET tables alone.
Key Takeaways
- MET values standardize activity intensity. They let you compare the calorie cost of very different activities.
- Body weight scales the result directly. The same activity burns more total calories for a heavier person.
- Duration matters linearly. Doubling your workout time roughly doubles the estimated calorie burn.
- Consult a professional. MET-based estimates vary by individual fitness and efficiency — consult a physician before starting a new exercise program, especially with pre-existing heart or joint conditions.