Calories Burned Calculator

Energy expenditure during physical activity is commonly estimated using Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities. One MET equals the energy cost of sitting quietly — roughly 3.5 mL O₂/kg/min or about 1 kcal/kg/hour. The standard formula is: Calories burned = MET × weight (kg) × duration (hours). To convert minutes to hours, divide duration by 60. For example, jogging at 7.0 MET for 60 minutes with a 70 kg body weight yields 7 × 70 × 1 = 490 kcal.

MET values quantify intensity relative to rest. Walking slowly at 2 mph might register 2.5 MET, while running at 10 mph reaches 14.5 MET. The Compendium assigns values based on measured oxygen consumption during standardized activities. Selecting the activity that best matches your pace and conditions improves accuracy — "leisure cycling" differs substantially from "vigorous 16–19 mph cycling."

Calories per minute equals total calories divided by duration. This rate helps compare activities of different lengths. Food equivalents translate abstract calorie numbers into familiar portions: a slice of pizza (~285 kcal), medium apple (~95 kcal), or chocolate bar (~250 kcal). These are illustrative only; actual food calories vary by brand and portion size.

You can add multiple activities with different durations to estimate total daily burn from structured exercise. This calculator does not include basal metabolic rate (BMR) — resting calories burned all day — which typically accounts for 60–75% of total daily expenditure. Pair results with the calorie or TDEE calculator for complete energy balance planning.

MET-based estimates assume average fitness and technique. Heavier individuals burn more calories at the same MET because energy cost scales with body mass. Actual burn varies with terrain, wind, temperature, fitness level, and exercise efficiency. Use results as planning estimates rather than precise metabolic measurements.