Why use this calculator
Knowing how many calories you burn during exercise helps you plan your nutrition and achieve weight management goals.
How to use it
Enter your weight, select an activity, and specify the duration. The calculator uses MET values to estimate calories burned.
The formula
Calories = MET × Weight (kg) × Time (hours). MET (Metabolic Equivalent of Task) represents the energy cost of an activity.
Worked examples
170 lb person running for 30 minutes
Approximately 378 calories burned
When people use it
- Weight loss planning
- Exercise comparison
- Nutrition planning
- Fitness tracking
Tips
- These are estimates — actual burn varies by intensity and fitness level
- Higher body weight = more calories burned for the same activity
- Don't eat back all exercise calories if trying to lose weight
Questions people ask
- What is a MET?
- MET stands for Metabolic Equivalent of Task. It measures the energy cost of physical activity. 1 MET = resting metabolic rate. An activity with 5 METs burns 5 times what you burn at rest.