Calories Burned Calculator
Estimate calories burned during exercise (MET method).
Estimate the calories you burn during an activity using its MET (metabolic equivalent) value.
How the Math Works
The Calories Burned Calculator uses the MET method, which stands for Metabolic Equivalent of Task. This scientific approach measures energy expenditure by comparing the oxygen consumption during activity to resting metabolism. The formula kcal = MET × 3.5 × weight(kg) ÷ 200 × minutes breaks down as follows: MET represents the intensity of exercise (with 1 MET equaling oxygen consumption at rest), 3.5 represents the oxygen consumption in ml/kg/min at rest, weight in kilograms accounts for body mass differences, and minutes captures the duration of activity. Multiplying these factors and dividing by 200 converts the calculation to kilocalories, giving you the total calories burned during your workout.
Practical Applications
To use this calculator practically, first determine your weight in kilograms and the duration of your exercise in minutes. Next, look up the MET value for your specific activity—walking at 3 mph has a MET of 3.3, while running at 6 mph has a MET of 9.8. Simply multiply the MET value by 3.5, then by your weight, then by the minutes spent exercising, and finally divide by 200. For example, a 70 kg person jogging for 45 minutes would burn approximately 389 calories (9.8 × 3.5 × 70 ÷ 200 × 45). You can also rearrange the formula to solve for unknown variables, such as determining how long you need to exercise to burn a specific number of calories.
Day-to-Day Use
This calculator helps you make informed decisions about your fitness routine and dietary needs in everyday life. By tracking calories burned, you can better plan your meals to support weight loss goals or muscle gain objectives. It helps you understand that higher-intensity activities burn more calories in less time, encouraging you to vary your exercise routine. Whether planning a 30-minute morning workout or calculating how many extra calories you can eat after a particularly intense session, this tool provides the data you need to optimize your health and fitness decisions. It's also useful for setting realistic goals, as you can target specific calorie-burning milestones for different activities.
Worked example
Running (MET 9.8), 70 kg, 30 min → 9.8 × 3.5 × 70 ÷ 200 × 30 = 360 kcal.
FAQ
Is this exact?
It's an estimate — actual burn varies with fitness, terrain and intensity.