Calories Burned Calculator
See how many calories you burn during exercise based on your weight and duration.
This tool is for informational and educational purposes only. It is not a substitute for professional financial, medical, legal, or engineering advice. See Terms of Service.
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This calculator uses MET (Metabolic Equivalent of Task) values to estimate how many calories you burn during exercise. MET is a ratio of your exercise metabolic rate to your resting rate, and it is the scientific standard for quantifying exercise intensity. Here is how to get your result:
- Select your activity. Choose from 12 common exercises ranging from yoga to jumping rope. Each activity has a standardized MET value based on published research.
- Choose your unit system. Select Imperial for pounds or Metric for kilograms.
- Enter your weight. Heavier individuals burn more calories performing the same activity because more energy is required to move greater mass.
- Enter your duration in minutes. The calculator converts this to hours for the MET formula.
The formula is: Calories = MET value × body weight in kg × duration in hours.
About MET Values and Calorie Estimation
MET values come from the Compendium of Physical Activities, a standardized reference published by researchers at Arizona State University and updated periodically. A MET of 1 equals the energy cost of sitting still. Walking at 3.5 mph has a MET of 4.3, meaning it burns 4.3 times more energy than sitting. Running at 6 mph has a MET of 9.8, nearly 10 times resting expenditure.
These estimates represent average values for a given activity type and pace. Actual calories burned vary based on individual fitness level, terrain, temperature, and movement efficiency. Heart rate monitors and fitness trackers can provide more personalized estimates, especially during high-intensity or interval workouts where MET values fluctuate rapidly.
Frequently Asked Questions
How many calories does a 30-minute run burn?
A 160-lb (72.6 kg) person running at 6 mph for 30 minutes burns approximately 355 calories. The formula is 9.8 (MET) × 72.6 kg × 0.5 hours = 355 calories. A heavier person burns proportionally more: a 200-lb person running the same pace and duration burns about 444 calories. Pace also matters: faster running has a higher MET value and burns more per minute.
Does weight affect how many calories you burn?
Yes, body weight has a direct, linear effect on calorie burn during exercise. The MET formula multiplies by body weight in kilograms, so a person who weighs twice as much burns exactly twice as many calories performing the same activity at the same intensity. This is one reason heavier individuals often see faster initial results when they begin exercising: they burn more calories per session.
Which exercise burns the most calories?
Among the activities in this calculator, jumping rope has the highest MET value at 12.3, making it the most calorie-dense per minute. Running at 6 mph (MET 9.8) is close behind. HIIT and cycling at high intensity are also highly efficient. However, calorie burn per session also depends on duration: a 60-minute yoga session burns more total calories than a 10-minute run for most people.
Is swimming good for burning calories?
Swimming has a MET value of 6.0 for moderate-effort freestyle, which is comparable to hiking and weight training. A 160-lb person swimming for 30 minutes burns approximately 218 calories. Swimming has the added benefit of being low-impact on joints, making it an excellent option for people with knee or hip issues. The calorie burn increases significantly with faster strokes or intervals.