Health
Calories Burned Calculator
Estimate calories burned during any activity using MET values. See food equivalents and weekly projections.
Select an activity and enter your details to calculate
How is this calculated?
Calories Burned = MET × weight(kg) × duration(hours)
MET = Metabolic Equivalent of Task
1 MET = energy cost of sitting quietly
Running (6 mph) = 9.8 MET
Walking (3.5 mph) = 3.5 MET
Weight conversion:
kg = lbs × 0.453592
Example:
Running 30 min, 155 lbs (70.3 kg)
= 9.8 × 70.3 × 0.5 = 344 caloriesFAQ
Frequently asked questions about calories burned
What is a MET value?
MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to rest. A MET of 1 equals sitting quietly. Running at 6 mph has a MET of 9.8, meaning it burns 9.8 times more calories than resting.
How accurate is the calories burned calculation?
MET-based calculations are estimates within 15-20% accuracy. Actual calories depend on fitness level, body composition, intensity, terrain, and environmental conditions. Use these numbers as general guidelines.
How many calories does running burn per mile?
A general estimate is about 100 calories per mile for a 155 lb person. More precisely, a 155 lb person running at 6 mph (MET 9.8) burns about 140 calories per mile. Heavier individuals burn more.
Which exercise burns the most calories?
Jump rope (12.3 MET) and martial arts (10.3 MET) burn the most calories per minute. Running at 8 mph (11.8 MET), stair climbing (9.0 MET), and swimming vigorous laps (9.8 MET) are also high calorie burners.
How many calories should I burn per workout?
The American Heart Association recommends 150 minutes of moderate exercise per week, burning roughly 200-300 calories per 30-minute session. For weight loss, aim for 400-600 calories per session combined with a caloric deficit.
Does weight affect calories burned?
Yes, heavier people burn more calories performing the same activity because more energy is needed to move greater mass. A 200 lb person burns about 30% more calories than a 155 lb person doing the same exercise.