Calories Burned Calculator

The standard MET equation for energy expenditure is: calories burned equals MET multiplied by body weight in kilograms multiplied by duration in hours. One MET equals roughly 1 kcal per kilogram per hour — the energy cost of quiet sitting. Walking at moderate pace registers about 3.5 MET, meaning you burn approximately 3.5 times the energy of rest. Running at 10 km/h reaches 9.8 MET, nearly three times the cost of moderate walking per minute.

MET values in our calculator come from the 2011 Compendium of Physical Activities, which assigns standardized codes to hundreds of daily and exercise activities based on research measurements. Values represent population averages; individual burn varies with fitness level, body composition, terrain, wind resistance, and technique. A trained runner may burn slightly fewer calories at a given pace than a beginner because of improved movement economy.

The walking equivalent converts your session into minutes of moderate walking at 3.5 MET. If a 30-minute run burns 350 kcal, the equivalent might show roughly 60 minutes of moderate walking — useful for comparing activities on a common scale. This does not mean walking is superior; it simply expresses total energy cost in familiar terms.

• Calories (kcal) = MET × weight (kg) × duration (hours)
• 1 MET ≈ 1 kcal/kg/hour at rest
• Example: 8.3 MET × 70 kg × 0.5 h ≈ 290 kcal

Use calculated burn as a planning tool, not an exact ledger. Wearable devices and gym machines often disagree by 10 to 30 percent with MET-based estimates because they use different sensors and assumptions. Consistency in method matters more than any single number when tracking trends over weeks.

If you eat back exercise calories, avoid adding the full estimated amount unless your daily calorie target was set at sedentary activity level. Most TDEE calculators already include typical exercise in the activity multiplier. Double-counting exercise burn leads to smaller deficits than intended during fat loss, or smaller surpluses during muscle gain.

Compare activities to prioritize time-efficient options when schedule is tight. HIIT and vigorous stair climbing deliver high MET values in short windows. Lower-MET activities like yoga or slow walking still contribute meaningfully to weekly energy expenditure and recovery when performed regularly. Total weekly volume across all movement — not just structured workouts — drives long-term body composition change.

Pair calorie burn awareness with protein intake after resistance training and adequate carbohydrates before high-intensity sessions. The number on the calculator tells you energy cost; nutrition timing tells your body how to adapt to that cost.

MET tables assume average movement patterns on level ground with typical equipment. Uphill running, headwinds, pool current, weighted vests, and poor technique all shift actual expenditure. Elliptical and stair machine displays may not match compendium values because machine resistance settings vary by brand.

The formula does not subtract resting metabolic rate during exercise — it reports gross energy cost of the activity itself, which is standard for MET-based calculations used in research and fitness apps. People with higher muscle mass may burn marginally more at the same MET and weight because muscle tissue is metabolically active even during movement.

This tool provides general wellness estimates only. It is not intended for clinical energy balance assessment, eating disorder treatment planning, or medical weight management without supervision from a qualified healthcare provider or registered dietitian.