Calories Burned Calculator
Calculate calories burned during exercise based on activity type, duration, and body weight using MET values.
min
lbs
Calories Burned
—
Calories per Hour —
Approx. Fat Burned —
How to Use This Calculator
Select an activity type, enter the duration in minutes, and your weight. The calculator uses MET values to estimate total calories burned, calories per hour, and approximate fat burned.
Formula
Calories = MET × weight(kg) × duration(hours)
MET values: Running 9.8 | Cycling 8.0 | Swimming 8.0 | HIIT 12.0 | Walking 3.5 | Yoga 3.0 | Weights 6.0
MET values: Running 9.8 | Cycling 8.0 | Swimming 8.0 | HIIT 12.0 | Walking 3.5 | Yoga 3.0 | Weights 6.0
Example
Example: 170 lbs (77 kg) running for 30 min: 9.8 × 77 × 0.5 = 377 calories burned, ~49g of fat.
Frequently Asked Questions
- MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET = resting metabolism. Running at 6 mph = 9.8 METs (9.8× resting calorie burn).
- MET-based estimates are within 15-20% accuracy for most people. Individual factors like fitness level, body composition, and exercise form affect actual burn.
- HIIT (12 METs), running (9.8 METs), swimming (8 METs), and cycling (8 METs) are among the highest calorie-burning activities per minute.
- Yes. Calorie burn is proportional to body weight. A 200 lb person burns roughly 18% more calories doing the same activity as a 170 lb person.