Calories Burned
Calculate the calories you burn in an activity, based on its intensity (MET).
kg
min
Calories386 kcal
How it works
How many calories does a workout actually burn? This calculator estimates it from your body weight, how long you exercised and the intensity of the activity, expressed as a MET value.
One MET is your resting energy use. An activity rated at 8 METs burns eight times that. The formula is calories = MET × 3.5 × weight in kg ÷ 200, per minute. So 30 minutes of running at 8 METs for a 70 kg person burns about 294 calories.
MET values are standardised for common activities — walking is about 3.5, cycling 6–10, swimming 6–10 — but real burn varies with fitness and effort, so treat it as a solid estimate.
Frequently asked questions
What is a MET value?
A metabolic equivalent — a measure of intensity relative to rest. Sitting is 1 MET, brisk walking about 4, running around 8–12. Published tables list METs for hundreds of activities.
Why do estimates differ from my fitness tracker?
Trackers add heart rate and personal data, while MET tables use population averages. Both are estimates; expect a margin of 10–20% either way and focus on consistency.
Is the result exact?
It is an estimate because actual burn varies by person and intensity.