Calories Burned Calculator
Estimate calories burned during exercise using MET values and body weight.
Optional: enter MET value directly. 1 = rest, 3–5 = moderate, 7–9 = vigorous
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
The Metabolic Equivalent of Task (MET) system is the scientific standard for quantifying the energy cost of physical activities. Each activity has an assigned MET value based on measured oxygen consumption during that activity relative to rest (1 MET). This allows a universal formula to estimate calorie burn from any activity using just body weight and duration — no need for expensive metabolic testing equipment. The formula systematically accounts for the fact that heavier individuals burn more calories doing the same activity (more mass to move) and that higher-intensity activities (higher MET) burn proportionally more. Important caveats: all calorie burn estimates have substantial individual variation (±20–30%) due to differences in fitness level, movement efficiency, and metabolism. Exercise equipment (treadmills, ellipticals) tend to overestimate calorie burn by 10–30%. The afterburn effect (EPOC — excess post-exercise oxygen consumption) after intense exercise adds additional calories not captured here but is often modest (50–200 cal) outside very high-intensity sessions. These estimates are best used for relative comparisons between activities and for rough planning, not as precise measurements.
Calories/min = (MET × 3.5 × weight_kg) / 200 × duration_min
The MET (Metabolic Equivalent of Task) is a standardized measure of activity intensity: 1 MET equals the energy expended at rest. Walking briskly is about 4 METs; running vigorously is 11–14 METs. The Ainsworth MET formula converts MET, body weight, and duration into calories: (MET × 3.5 × kg / 200) × minutes gives calories per minute. Total calories is calories per minute times duration.
Source:Ainsworth BE et al., 2011. Compendium of Physical Activities. Med Sci Sports Exerc.
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter unit system, weight, activity and duration.
- 2
Adjust the options
Adjust custom met value (override) if they apply — sensible defaults are already set.
- 3
Read your result
Calories burned updates instantly as you type — no button to press.
Frequently asked questions
Are calorie burn estimates from fitness trackers accurate?
Fitness tracker and cardio machine calorie estimates are generally 10–30% inaccurate, and sometimes more. Optical heart rate sensors are accurate for steady-state cardio but less so for intervals. Studies consistently show that cardio machines (especially ellipticals) overestimate calorie burn significantly — often by 20–30%. Heart rate-based estimates from devices like Apple Watch are better calibrated but still vary by ±10–15% for most users. The MET method used in this calculator has similar accuracy. For tracking energy balance, use these numbers as estimates and focus on consistency of method rather than absolute accuracy.
What is EPOC and does it significantly increase calorie burn?
EPOC (Excess Post-Exercise Oxygen Consumption) is the elevated metabolism that persists after exercise as the body restores oxygen stores, clears lactate, repairs muscle, and processes the hormonal response. High-intensity exercise (HIIT, heavy strength training) produces greater and longer EPOC than steady-state cardio. In practice, EPOC adds approximately 6–15% to the calories burned during the session — meaningful but not transformative. A 400-calorie HIIT session might add 24–60 extra calories through EPOC. The benefit is real but often overstated in fitness marketing.
How do I burn more calories exercising?
The primary variables are intensity (MET value) and duration. A higher-intensity activity burns more per minute; longer duration burns more total. Practically: running burns more than walking; vigorous cycling burns more than leisure cycling. Body weight is also a factor — heavier individuals burn more calories doing the same activity. Beyond these basics: adding resistance training builds muscle mass, which slightly elevates resting metabolic rate; compound exercises (squats, deadlifts, rows) recruit more muscle mass and burn more energy than isolation exercises; combining cardio and strength in circuit training maximizes caloric density per unit time.
What is a MET value and how is it used?
MET (Metabolic Equivalent of Task) is the ratio of a person's working metabolic rate to their resting metabolic rate. 1 MET equals approximately 3.5 ml O₂/kg/min — the oxygen consumption at rest. An activity with MET 4 requires four times the energy of rest. Light activities are 1.5–3 METs; moderate are 3–6; vigorous are 6+ METs. The Compendium of Physical Activities (Ainsworth et al.) catalogues over 800 activities with their MET values, making it the authoritative reference for exercise energy expenditure research and public health guidelines.
Should I eat back calories burned through exercise?
This depends on how you calculated your calorie target. If your target already uses a TDEE that accounts for exercise (e.g., 'moderately active' means you've already built exercise into your maintenance calories), don't eat back exercise calories — they're already included. If you used a sedentary TDEE and exercise is additional, eating back 50–75% of estimated exercise calories is reasonable, since exercise devices overestimate burn. Athletes in heavy training should fuel adequately for performance and recovery rather than maintaining a strict deficit during high training volume weeks.