Estimate how many calories you burn during a specific activity based on your body weight and how long you exercised.
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This calculator uses MET (Metabolic Equivalent of Task) values from the widely referenced Compendium of Physical Activities, a standardized measure of how many times more energy an activity uses compared to resting. The formula is: Calories Burned = MET × Weight (kg) × Duration (hours). A MET value of 8, for example, means the activity burns roughly 8 times as much energy as sitting still.
Heavier bodies require more energy to move, so for the same activity and duration, a heavier person burns more calories than a lighter person, this is built directly into the MET formula through the weight term. This is also why calorie burn estimates from generic charts (that don't account for your specific weight) are less accurate than a formula-based calculation like this one.
For example, running has a MET value around 9.8. A 70 kg person running for 30 minutes (0.5 hours) burns roughly 9.8 × 70 × 0.5 ≈ 343 kcal, or about 686 kcal per hour at that pace.
Treating the MET value as fixed regardless of intensity, running at an easy jog versus a hard sprint have very different true MET values, even though both are labeled 'running' here.
Forgetting this estimate is for the activity period only, it doesn't include any elevated post-exercise calorie burn (afterburn/EPOC) from more intense sessions.
Using a single calorie-burned figure to justify a matching food reward, calorie estimates from exercise are approximate and easy to overestimate relative to actual intake needs.
MET values are averages derived from research on typical intensities for each activity, so actual calorie burn varies based on your fitness level, exact pace or intensity, terrain, and other individual factors. Treat the result as a reasonable estimate rather than an exact figure.
MET values reflect how metabolically demanding an activity typically is. High-intensity, full-body activities like running or jumping rope have high MET values, while lower-intensity activities like yoga have lower ones, reflecting the real difference in energy demand.
No, this calculator estimates calories burned during the activity itself. Intense exercise can elevate metabolism for a period afterward (sometimes called EPOC), which isn't included in this estimate.
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