Calories Burned Calculator — MET Based
CalculatorA calories burned calculator estimates exercise energy expenditure by multiplying the activity MET value, body weight, and duration.
What is it
MET (metabolic equivalent of task) expresses energy cost as a multiple of resting metabolism, and the Compendium of Physical Activities publishes standard MET values for over 800 activities. Calories burned are approximated as MET × weight(kg) × hours; for example, a 70 kg person running at 8 km/h (MET 8.3) for 30 minutes burns about 290 kcal. Actual expenditure varies with fitness, technique, and environment, so results are informational estimates and not medical or training prescriptions.
How to use
- 1Find the MET value of your activity in the reference table (e.g. walking 3.5, running 8 km/h 8.3).
- 2Enter your weight (kg) and exercise duration (minutes).
- 3Press calculate to see calories burned plus 30- and 60-minute equivalents.
Reference
| Activity | MET |
|---|---|
| Walking (4.8 km/h) | 3.5 |
| Brisk walking (6.4 km/h) | 5 |
| Running (8 km/h) | 8.3 |
| Running (11.3 km/h) | 11 |
| Cycling (16–19 km/h) | 6.8 |
| Swimming (freestyle, moderate) | 5.8 |
| Hiking | 6 |
| Climbing stairs (slow) | 4 |
| Weight training (moderate) | 3.5 |
| Jumping rope (moderate) | 11.8 |
| Yoga (hatha) | 2.5 |
| Soccer (casual) | 7 |
Sources & standards
- 2011 Compendium of Physical Activities: a second update of codes and MET values - Medicine & Science in Sports & Exercise
- Compendium of Physical Activities - Arizona State University
FAQ
How many calories does a 70 kg person burn running for 30 minutes?
About 290 kcal at 8 km/h (MET 8.3): 8.3 × 70 kg × 0.5 h = 290.5 kcal.
What is a MET?
A MET (metabolic equivalent of task) is the ratio of an activity's energy cost to resting metabolism (1 MET). Running at MET 8.3 burns 8.3 times the energy of sitting quietly.
Are my inputs sent to a server?
No. This calculator runs entirely in your browser and does not send or store your inputs.