Calories Burned Calculator
Calculate exactly how many calories you burn during any exercise. Choose from 60+ activities with science-backed MET values.
⚖️Your Body Weight
70.3 kg
⏱️Duration
🏃Select Activity
Calories Burned
345
🏃 Running — 6 mph (10 min/mile) for 30 minutes
Per Minute
11.5
Per Hour
689
That's Equivalent To
🍕
1.2
slices of pizza
🥤
2.5
cans of soda
🍪
7
Oreo cookies
🍌
3.3
bananas
Calculation Breakdown
About the Calories Burned Calculator
Our calories burned calculator uses the MET (Metabolic Equivalent of Task) system to estimate energy expenditure during exercise. MET values are sourced from the Compendium of Physical Activities, a peer-reviewed database used by researchers, doctors, and fitness professionals worldwide.
The Calorie Burn Formula
The formula is straightforward:
- Calories Burned = MET × Weight (kg) × Duration (hours)
- MET represents how many times more energy an activity uses compared to sitting still
- A MET of 1 = at rest. A MET of 10 = burning 10× more energy than resting
Factors That Affect Calorie Burn
- Body weight: Heavier individuals burn more calories for the same activity
- Exercise intensity: Higher intensity = higher MET = more calories
- Duration: Longer sessions burn proportionally more calories
- Fitness level: Trained athletes may burn slightly fewer calories at the same intensity
- Age and sex: Can affect metabolic rate by 5-10%
- Temperature: Exercising in cold or hot conditions can increase calorie burn
Common Questions
How are calories burned calculated?
Calories burned are calculated using the MET (Metabolic Equivalent of Task) formula: Calories = MET × Weight(kg) × Duration(hours). MET values come from the Compendium of Physical Activities, a research-based database used by exercise scientists worldwide.
What is a MET value?
MET stands for Metabolic Equivalent of Task. It measures the energy cost of an activity relative to resting. A MET of 1 equals sitting quietly. Walking at 3 mph has a MET of 3.5 (burns 3.5× more calories than resting). Running at 6 mph has a MET of 9.8.
How accurate is this calculator?
This calculator uses scientifically validated MET values and provides a reliable estimate for most adults. Actual calories burned may vary by ±15% based on factors like fitness level, muscle mass, age, and environmental conditions. For medical or professional use, consult a certified exercise physiologist.
Does body weight affect calories burned?
Yes, significantly. A heavier person burns more calories doing the same activity for the same duration. For example, a 200 lb person running for 30 minutes burns roughly 33% more calories than a 150 lb person doing the same run.
Which exercise burns the most calories?
High-intensity activities like running (8+ mph), jump rope, cycling (vigorous), and swimming (butterfly stroke) burn the most calories per minute. However, the best exercise is one you enjoy and can sustain consistently.