How are calories burned during exercise calculated?

Calories burned are estimated using the MET (Metabolic Equivalent of Task) formula: Calories = MET x weight in kg x duration in hours. MET values represent the energy cost of an activity relative to sitting at rest (1 MET). Higher MET values indicate more intense activities.

A MET (Metabolic Equivalent of Task) is a unit that estimates the amount of energy an activity uses compared to sitting quietly. Sitting has a MET of 1.0. Walking at a moderate pace has a MET of about 3.5, while running has a MET of about 8.0. The higher the MET, the more calories you burn per unit of time.

Are calorie burn estimates accurate?

MET-based calorie estimates provide a reasonable approximation but are not perfectly accurate for every individual. Factors like fitness level, body composition, exercise intensity variation, and environmental conditions (heat, altitude) can all affect actual calorie expenditure. Heart rate monitors and fitness trackers may provide more personalized estimates.

Which exercise burns the most calories?

Activities with the highest MET values burn the most calories per minute. Jumping rope (MET 12.0), stair climbing (MET 9.0), running (MET 8.0), and spinning (MET 8.5) are among the highest calorie-burning activities. However, the best exercise is one you enjoy and can sustain consistently.

Free Calories Burned Calculator — Exercise Estimator

Calories Burned Calculator

Activity

Duration (minutes)

Weight Unit

Weight

Calories Burned

—

That's equivalent to...

—

How the Calories Burned Calculator Works

This calculator estimates the number of calories you burn during physical activity using the MET (Metabolic Equivalent of Task) method. MET values represent the energy cost of an activity relative to resting. Sitting quietly has a MET of 1.0, while vigorous activities like jumping rope can have a MET of 12.0, meaning they use 12 times more energy than resting.

The formula is straightforward: Calories = MET × weight (kg) × duration (hours). For example, a 70 kg person running (MET 8.0) for 30 minutes burns approximately 8.0 × 70 × 0.5 = 280 calories. The calculator covers over 30 common activities, from walking and yoga to CrossFit and rock climbing, each with its research-based MET value from the Compendium of Physical Activities.

The fun food equivalents section puts your calorie burn into perspective by showing how many pizza slices, cookies, or bananas you have burned off. This is for entertainment and context only, as nutrition and exercise should not be viewed as a simple trade-off. Actual calorie burn varies based on your fitness level, exercise intensity, body composition, and environmental factors. Use this calculator as a helpful estimation tool to understand the energy demands of different activities and to compare workouts. For precise tracking, consider pairing this with a heart rate monitor.

Disclaimer: This calculator provides estimates for informational purposes only. Consult a healthcare professional before making health or dietary decisions.

Calories Burned Calculator

How the Calories Burned Calculator Works

Frequently Asked Questions

Related Calculators