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.
About This Calculator
Free calories burned calculator for 60+ exercises. Enter your weight, activity type, and duration to calculate exact calories burned. Uses science-backed MET values from the Compendium of Physical Activities.
Frequently Asked Questions
How are calories burned calculated?
Calories burned are calculated using the MET (Metabolic Equivalent of Task) formula: Calories = MET 脳 Weight(kg) 脳 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. Running at 6 mph has a MET of 9.8.
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.
How accurate are calories-burned calculators?
Calories-burned calculators provide estimates with a typical margin of error of 15-30%. The most accurate calculations use MET (Metabolic Equivalent of Task) values combined with body weight and exercise duration: Calories = MET × weight (kg) × time (hours). For example, running at 6 mph (MET ≈ 10) for 30 minutes for a 70 kg person burns approximately 350 calories. Key factors affecting accuracy include: individual metabolic rate, fitness level (well-trained individuals become more efficient and burn fewer calories), environmental conditions, and terrain. Wearable devices like Apple Watch and Fitbit improve estimates by incorporating heart rate data, but studies found errors of 27-93% across popular wearables for calorie measurement. For the most reliable tracking, use heart rate-based calculations or periodic metabolic testing at a sports performance lab.
How many calories does a 150-pound person burn during 30 minutes of common exercises?
For a 150-pound (68 kg) person exercising for 30 minutes, approximate calorie burns based on MET values: Walking at 3.5 mph burns approximately 140-150 calories. Running at 6 mph burns approximately 340-360 calories. Cycling at moderate intensity (12-14 mph) burns approximately 250-280 calories. Swimming freestyle (moderate) burns approximately 200-220 calories. Jump rope burns approximately 300-340 calories. Yoga burns approximately 90-110 calories. HIIT burns approximately 300-380 calories, with an additional 50-100 calories from the afterburn effect (EPOC) over the following 12-24 hours. Strength training burns approximately 130-160 calories during the session but increases resting metabolic rate for 24-48 hours. Weight matters significantly — a 200-pound person doing the same 30-minute run at 6 mph burns approximately 450 calories, about 25% more.