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Formula
Calories (kcal) = MET × body weight (kg) × duration (hours); net calories = (MET − 1) × kg × hours
- MET
- metabolic equivalent of the activity from the 2024 Adult Compendium of Physical Activities (1 MET ≈ resting energy use)
- kg
- body weight in kilograms (pounds ÷ 2.2046)
- hours
- time spent on the activity, in hours (minutes ÷ 60)
What the calories burned calculator estimates
Every activity has an energy cost, and researchers have measured it for more than a thousand of them. This calories burned calculator uses those measurements, expressed as METs, to estimate how many calories you use during an activity. Choose an activity, enter your body weight and the minutes you spent on it, and you get:
- Total calories burned for the session.
- Calories per minute and per hour at that intensity.
- Net calories, the extra energy above what you would burn sitting still.
- The MET value and its Compendium code, so you can check the source.
The activity list covers walking and running at several speeds, cycling, swimming, gym equipment, weight training, yoga, team sports and household and yard work.
How to use the calculator
- Pick the activity that most closely matches what you did. For walking and running, choose the speed band you actually held.
- Enter your body weight in pounds or kilograms.
- Enter the duration in minutes. Count active time only, not long rests or stops.
- Read the total, then the net figure if you want only the energy the exercise added.
How calories burned are calculated
The calculator uses the standard Compendium method:
calories = MET × body weight (kg) × time (hours)
A MET (metabolic equivalent) compares an activity with sitting quietly. One MET is about 3.5 mL of oxygen per kilogram per minute, which works out to roughly 1 kcal per kilogram per hour. An activity rated 8 MET therefore burns about eight times your resting energy.
The MET values come from the 2024 Adult Compendium of Physical Activities by Herrmann, Willis, Ainsworth and colleagues, the third update of a reference first published in 1993. It lists 1,114 activities, most with measured rather than estimated values.
Calculating calories burned by hand
A 150 lb person rides a bike at 12–13.9 mph (8.0 MET) for 45 minutes.
- Convert weight: 150 ÷ 2.2046 = 68.04 kg.
- Convert time: 45 ÷ 60 = 0.75 h.
- Multiply: 8.0 × 68.04 × 0.75 = 408.2, about 408 kcal.
- Net calories: (8.0 − 1) × 68.04 × 0.75 ≈ 357 kcal above resting.
Calories burned in 30 minutes
These figures were calculated with the same MET values and formula as the calculator.
| Activity (Compendium MET) | 125 lb | 155 lb | 185 lb |
|---|---|---|---|
| Yoga, Hatha (2.3) | 65 kcal | 81 kcal | 97 kcal |
| Weight training, 8–15 reps (3.5) | 99 kcal | 123 kcal | 147 kcal |
| Walking, brisk 3.5–3.9 mph (4.8) | 136 kcal | 169 kcal | 201 kcal |
| Elliptical, moderate (5.0) | 142 kcal | 176 kcal | 210 kcal |
| Swimming laps, slow freestyle (5.8) | 164 kcal | 204 kcal | 243 kcal |
| Jogging, general (7.5) | 213 kcal | 264 kcal | 315 kcal |
| Cycling, 12–13.9 mph (8.0) | 227 kcal | 281 kcal | 336 kcal |
| Running, 6 mph (9.3) | 264 kcal | 327 kcal | 390 kcal |
| Jumping rope (11.0) | 312 kcal | 387 kcal | 462 kcal |
Using calorie estimates sensibly
- Planning energy balance. Daily needs depend on far more than workouts. Start with the TDEE calculator or the calorie calculator, which already include an activity level.
- Comparing activities. The table makes it clear why intensity matters: 30 minutes of running at 6 mph burns more than two and a half times as much as the same time doing moderate weight training.
- Meeting activity guidelines. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate (3.0–5.9 MET) or 75 minutes of vigorous (6 MET and above) activity a week.
- Pacing runs. If you know your running pace, the pace calculator converts it to mph so you can pick the right speed band.
Common mistakes
- Counting rest time. A 60-minute gym visit may include 25 minutes of actual lifting. Enter the active time.
- Choosing too high a speed. If you walked at 3 mph, the “brisk” band overstates the burn by about a quarter.
- Adding gross calories to a TDEE that already includes exercise. That counts the same energy twice. Use the net figure if you track workouts separately.
- Expecting exact numbers. MET values describe an average adult. Fitness, efficiency and body composition move individual results up or down.
- Relying on exercise alone for weight loss. Calorie burn from a single session is usually smaller than people expect; diet changes typically matter more. For a personal plan, talk to a doctor or registered dietitian.
Glossary
- MET. Metabolic equivalent; the energy cost of an activity relative to rest.
- Gross calories. Total energy used during the activity, including resting metabolism.
- Net calories. Energy used above resting, (MET − 1) × kg × hours.
- Compendium of Physical Activities. The research reference that assigns MET values and five-digit codes to activities.
Worked examples
Brisk walk, US units
A 170 lb person walking briskly (3.5–3.9 mph) for 40 minutes.
Inputs: Activity = Walking, brisk (3.5–3.9 mph) — 4.8 MET; Body weight = 170; Body weight unit = Pounds; Duration = 40 min
170 lb ÷ 2.2046 = 77.11 kg; 40 min ÷ 60 = 0.6667 h Calories = MET × kg × hours = 4.8 × 77.11 × 0.6667 = 246.8 kcal Net = (MET − 1) × kg × hours = 3.8 × 77.11 × 0.6667 = 195.3 kcal
Answer: Walking, brisk (3.5–3.9 mph) for 40 minutes at 77.1 kg burns about 247 kcal (MET 4.8). Estimate, not medical advice.
Run at 6 mph, metric
A 62 kg runner at a 10-minute mile for 50 minutes.
Inputs: Activity = Running, 6 mph (10 min/mile) — 9.3 MET; Body weight = 62; Body weight unit = Kilograms; Duration = 50 min
50 min ÷ 60 = 0.8333 h Calories = MET × kg × hours = 9.3 × 62 × 0.8333 = 480.5 kcal Net = (MET − 1) × kg × hours = 8.3 × 62 × 0.8333 = 428.8 kcal
Answer: Running, 6 mph (10 min/mile) for 50 minutes at 62 kg burns about 481 kcal (MET 9.3). Estimate, not medical advice.
Hatha yoga class
A 135 lb person in a 75-minute Hatha yoga class, a low-MET activity.
Inputs: Activity = Yoga, Hatha — 2.3 MET; Body weight = 135; Body weight unit = Pounds; Duration = 75 min
135 lb ÷ 2.2046 = 61.23 kg; 75 min ÷ 60 = 1.25 h Calories = MET × kg × hours = 2.3 × 61.23 × 1.25 = 176.1 kcal Net = (MET − 1) × kg × hours = 1.3 × 61.23 × 1.25 = 99.5 kcal
Answer: Yoga, Hatha for 75 minutes at 61.2 kg burns about 176 kcal (MET 2.3). Estimate, not medical advice.
Edge case: one minute of jumping rope
A single minute at 11 MET for an 80 kg person.
Inputs: Activity = Jumping rope, general — 11 MET; Body weight = 80; Body weight unit = Kilograms; Duration = 1 min
1 min ÷ 60 = 0.0167 h Calories = MET × kg × hours = 11 × 80 × 0.0167 = 14.7 kcal Net = (MET − 1) × kg × hours = 10 × 80 × 0.0167 = 13.3 kcal
Answer: Jumping rope, general for 1 minutes at 80 kg burns about 15 kcal (MET 11). Estimate, not medical advice.
Assumptions and limitations
- This is an estimate, not medical advice. Actual energy use depends on fitness, body composition, age, sex, technique, terrain and how hard you really work, and can differ from the estimate by 20% or more.
- MET values and activity codes come from the 2024 Adult Compendium of Physical Activities. The calculator uses the standard conversion of 1 MET ≈ 1 kcal per kilogram of body weight per hour (3.5 mL of oxygen per kg per minute).
- The headline figure is gross calories, which include what you would have burned at rest anyway. The net figure subtracts 1 MET for the same time.
- The activity is assumed to be done at a steady intensity for the whole duration. Sessions longer than 4 hours trigger a note that the result is rough.
- Body weight must be between 20 and 300 kg (44 and 660 lb). Results are rounded to the nearest whole kilocalorie.
- If you are pregnant, have a heart, lung or metabolic condition, or are starting exercise after a long break, talk to a doctor before increasing activity, and use a registered dietitian for weight-management targets.
Frequently asked questions
How do you calculate calories burned?
Multiply the activity's MET value by your weight in kilograms and the time in hours. A 70 kg person jogging (7.5 MET) for 40 minutes burns 7.5 × 70 × 0.667 ≈ 350 kcal. MET values for hundreds of activities are listed in the Compendium of Physical Activities.
What is a MET?
A metabolic equivalent compares an activity's energy cost with sitting quietly. 1 MET is roughly 1 kcal per kilogram per hour. Brisk walking at 3.5–3.9 mph is 4.8 MET, so it uses about 4.8 times your resting energy.
How many calories does walking burn?
It depends on speed and weight. At a brisk 3.5–3.9 mph, a 155 lb person burns about 169 kcal in 30 minutes; a 185 lb person about 201 kcal. Slower walking burns noticeably less.
How do you calculate calories burned lifting weights?
Use the weight training MET for your style. The Compendium lists 3.5 MET for typical multi-exercise sessions of 8–15 reps and 6.0 MET for vigorous power lifting or bodybuilding. Count only the time you are actually training, not long breaks.
Are fitness tracker calorie numbers more accurate?
Not necessarily. Trackers also estimate, using heart rate and motion, and studies often find them off by 20% or more for energy expenditure. Use any calorie number as a guide and watch trends over weeks.
Should I eat back the calories I burn exercising?
Your total daily needs already depend on activity. A TDEE calculator that includes your activity level gives a better daily target than adding each workout separately, which can double-count exercise.
Why do heavier people burn more calories for the same activity?
Moving a larger body takes more energy, so the formula scales with weight. At the same MET, a 200 lb person burns about a third more than a 150 lb person in the same time.
Sources
- 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities — Journal of Sport and Health Science (Herrmann et al., 2024), via PubMed. Checked October 10, 2026.
- 2024 Adult Compendium of Physical Activities (full text) — PubMed Central, US National Library of Medicine (NIH). Checked October 10, 2026.
- Compendium of Physical Activities — Compendium of Physical Activities research team (Ainsworth, Herrmann et al.). Checked October 10, 2026.
- Physical Activity Guidelines for Americans: Current Guidelines — Office of Disease Prevention and Health Promotion (HHS). Checked October 10, 2026.