Calories Burned Calculator

The calories burned calculator uses MET (Metabolic Equivalent of Task) values — a scientifically established system that rates the energy cost of physical activities relative to rest. A MET of 1.0 represents your resting metabolic rate. A MET of 3.5 (brisk walking) means the activity burns 3.5× more calories than sitting still. A MET of 10 (running at 6 mph) burns 10× the resting rate.

How the calculation works: Calories burned per hour = MET × Weight (kg) × 3.5 ÷ 200. This formula, published in the Compendium of Physical Activities (Ainsworth et al., 2011), is the gold standard for estimating exercise energy expenditure without direct oxygen consumption measurement.

Key MET values for common activities: Sitting: 1.0. Walking slowly (2 mph): 2.5. Brisk walking (3.5 mph): 3.8. Cycling leisure: 5.8. Swimming laps: 6.0. Running 5 mph: 8.3. Running 7 mph: 11.0. HIIT: 8.0–12.0. Weightlifting: 3.0–6.0 (varies greatly by intensity).

Individual variation: MET-based estimates are accurate within ±10–15% for most people. Variables that affect actual calorie burn beyond what MET captures: fitness level (fit people burn fewer calories for the same work), muscle mass, core temperature regulation, and efficiency of movement (experienced athletes are more efficient). Wearable devices improve accuracy by incorporating heart rate data.

Exercise and weight loss: to lose 1 pound per week, you need a 3,500-calorie weekly deficit — achievable through diet reduction, exercise, or a combination. However, exercise alone rarely produces significant weight loss for most people because it tends to increase appetite. The combination of diet (creating most of the deficit) and exercise (providing health benefits, preserving muscle, and contributing a portion of the deficit) is the most effective approach.

After-burn effect (EPOC): high-intensity exercise continues burning calories at an elevated rate for 24–48 hours after the workout. This "afterburn" adds 10–15% to the calories counted during exercise for intense sessions, but is often overstated in popular fitness media.