Calories Burned Calculator

How Are Calories Burned Calculated?

This calculator uses MET (Metabolic Equivalent of Task) values to estimate the energy expenditure of different activities. One MET represents the energy you burn at rest — roughly 1 kilocalorie per kilogram of body weight per hour. The formula is:

Calories = MET × weight (kg) × duration (hours)

For example, a 70 kg person running for 30 minutes at a MET of 8 burns approximately 8 × 70 × 0.5 = 280 calories.

MET Values Used

• Running (8 km/h): MET ≈ 8.0
• Cycling (moderate, 20 km/h): MET ≈ 7.0
• Swimming (moderate): MET ≈ 6.0
• Walking (5 km/h): MET ≈ 3.5
• Weightlifting (general): MET ≈ 5.0
• Yoga (Hatha): MET ≈ 2.5

Factors That Affect Calorie Burn

Several factors influence how many calories you actually burn during exercise:

• Body weight: Heavier people burn more calories for the same activity because moving more mass requires more energy.
• Intensity: Higher intensity (faster pace, heavier weights) increases the MET value and calorie burn.
• Duration: Longer sessions burn more total calories, though diminishing returns apply at very long durations.
• Fitness level: Fitter individuals may burn slightly fewer calories at the same absolute workload due to efficiency.
• Age and sex: Metabolism tends to slow with age, and men typically burn slightly more calories than women at the same weight.

Using the Estimate Wisely

MET-based estimates are useful for planning workouts and comparing activities, but they are approximations. Actual calorie burn can vary by 10–20% or more depending on the factors above. For weight management, combine calorie estimates with a balanced diet and consistent activity. For precise tracking, consider a heart-rate monitor or fitness tracker calibrated to your personal data.