Calories Burned Calculator
Weight:
The calories burned calculator uses MET (Metabolic Equivalent of Task) values to estimate energy expenditure during exercise. MET is the ratio of exercise intensity to resting metabolic rate — a MET of 7 means you burn 7 times more calories than at rest.
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Tip: Your post-exercise calorie burn (EPOC — Excess Post-exercise Oxygen Consumption) continues for hours after high-intensity workouts, adding 6–15% to the total calories burned.
- 1Calories burned = MET × weight (kg) × time (hours)
- 2MET values are standardized across activities by the Compendium of Physical Activities
- 3Heavier people burn more calories for the same activity because they carry more mass
- 4Intensity matters: running at 8 mph (MET 13.5) burns 70% more than running at 5 mph (MET 8.3)
70 kg person, 30 min running at 6 mph (MET 9.8)=343 kcal9.8 × 70 × 0.5
90 kg person, 60 min walking briskly (MET 4.3)=387 kcal4.3 × 90 × 1.0
| Activity | MET | Cal/hr (70kg person) |
|---|---|---|
| Walking (3 mph) | 3.5 | 245 |
| Walking (brisk, 3.5 mph) | 4.3 | 301 |
| Cycling (moderate) | 8.0 | 560 |
| Running (5 mph) | 8.3 | 581 |
| Running (8 mph) | 13.5 | 945 |
| Swimming (moderate) | 6.0 | 420 |
| Yoga | 2.5 | 175 |
| Weight training | 3.5 | 245 |
| Jump rope | 11.0 | 770 |
| HIIT | 8.0 | 560 |
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Fun Fact
The MET system was developed by exercise physiologist William Haskell in the 1980s. The compendium now lists MET values for over 800 activities.
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