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Free Tool
Estimate how many calories you burn during any exercise. Pick an activity, enter your weight and duration, and get an instant breakdown based on scientifically established MET values.
MET stands for Metabolic Equivalent of Task. It represents the energy cost of a physical activity as a multiple of your resting metabolic rate. A MET of 1 corresponds to sitting quietly, which burns approximately 3.5 ml of oxygen per kilogram of body weight per minute (3.5 ml O₂/kg/min). An activity with a MET of 8 burns roughly 8 times the energy you use at rest.
Calories Burned= MET × Weight (kg) × Duration (hours)
For example, a 75 kg person running at 10 km/h (MET 9.8) for 30 minutes:
9.8 × 75 × 0.5 = 368 kcal
Heavier people burn more calories performing the same activity because it takes more energy to move a larger mass. The MET formula accounts for this automatically, which is why two people doing the same workout for the same duration can burn very different amounts of energy.
MET values are averages derived from laboratory studies and published in the Compendium of Physical Activities. Your actual calorie burn depends on factors like fitness level, body composition, exercise intensity, environmental conditions, and individual metabolism. Use these numbers as a solid starting point, not an exact measurement.
Note: These are estimates based on published MET research. Individual calorie burn varies based on fitness level, body composition, exercise form, and environmental conditions. For the most accurate tracking, combine this calculator with a heart-rate monitor and adjust over time.
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