Calculate calories burned during any exercise or activity using scientifically validated MET (Metabolic Equivalent of Task) values. Covers 40+ activities across cardio, strength, sports, and daily life — personalized to your weight and duration.
Calories Burned
Total Calories Burned—
Calories per Minute—
Calories per Hour—
MET Value—
Calorie Equivalents
This burn equals...
Amount
All Activities in This Category
Activity
MET
Cal/30 min (your weight)
How Calorie Burn Is Calculated
This calculator uses the MET (Metabolic Equivalent of Task) formula from the Compendium of Physical Activities (Ainsworth et al., 2011), the most comprehensive database of exercise energy expenditure:
Calories = MET × Weight (kg) × Duration (hours)
MET values represent multiples of resting metabolic rate. A MET of 1.0 equals sitting at rest; MET 2.0 doubles that energy expenditure; MET 10.0 requires 10× resting energy.
Factors That Affect Calorie Burn
Body weight — heavier individuals burn more calories for the same activity
Intensity — the single biggest variable; walking vs. running is a 3-4× difference
Fitness level — more efficient movers burn fewer calories at the same pace
Muscle mass — more lean mass increases RMR and exercise calorie burn
Age — RMR declines ~1-2% per decade after age 30
Frequently Asked Questions
Calorie burn is estimated using MET (Metabolic Equivalent of Task) values. Each activity has a MET rating — walking at 3.5 mph has a MET of ~4.3, running at 6 mph has a MET of ~9.8. Formula: Calories = MET × body weight in kg × hours. Heavier people burn more calories doing the same activity.
MET-based estimates are population averages and can vary ±20–30% from actual calorie burn depending on individual fitness level, body composition, and exercise intensity. Treat estimates as approximations for planning purposes rather than precise measurements.
High-intensity running (8+ mph) burns 800–1,000 cal/hr for a 150 lb person. Rowing, cycling at high intensity, and jump rope are comparable. Brisk walking burns ~300 cal/hr. Strength training burns 200–400 cal/hr but provides additional metabolic benefits through increased muscle mass that raises resting metabolism.
Exercise contributes to a calorie deficit but diet typically accounts for ~75% of weight loss results. A 30-minute run burns ~300 calories — equivalent to a small snack. Exercise is most effective for maintaining weight loss, preserving muscle during a calorie deficit, and improving cardiovascular health long-term.
Calorie burn scales directly with body weight in the MET formula. A 200 lb person burns 43% more calories than a 140 lb person doing the same activity for the same duration. This means heavier individuals both burn more calories exercising and tend to lose weight faster early in an exercise program, before fitness adaptations occur.
It depends on your goal. For weight loss, eating back only 50–75% of exercise calories prevents excessive restriction while maintaining a deficit. For maintenance or muscle gain, replacing most or all exercise calories is appropriate. Avoid eating back exercise calories on a fitness tracker if the device already accounts for them in your daily calorie goal (many apps like MyFitnessPal include exercise in TDEE).