Calories Burned Calculator
Quick answer
Choose an activity, enter your weight and how long you did it, and this calculator estimates the calories you burned using the metabolic equivalent (MET) values from the 2024 Compendium of Physical Activities — the standard reference used in health research.
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The MET formula
Calories = MET × weight (kg) × time (hours)
MET = the Compendium value for your activity
Weight in kg: imperial ÷ 2.205
Time in hours: minutes ÷ 60
Your result is an estimate, typically within about ±20% of the true value for most people at that intensity. Terrain, fitness, temperature and technique all shift the real number.
Worked example
- 1
A 68 kg woman runs at about 10 min/mile pace for 30 minutes.
- 2
Running has a MET value of 9.3; time = 30 ÷ 60 = 0.5 hours.
- 3
Calories = 9.3 × 68 × 0.5 ≈ 316 kcal.
- 4
The same time walking briskly (MET 4.8) would burn ≈ 163 kcal.
Interpreting your result
| Your result | Category | What it means |
|---|---|---|
| 1.6 – 2.9 METs | Light activity | Examples: Hatha yoga (2.3), leisurely walking and daily household movement. Light effort — you can talk easily. |
| 3.0 – 5.9 METs | Moderate activity | Examples: brisk walking (4.8), resistance training (3.5), moderate cycling. You are warm but can still hold a conversation. |
| 6.0 – 9.9 METs | Vigorous activity | Examples: Zumba (6.5), swimming (6.0), running (9.3). Breathing hard, harder to speak in full sentences. |
| 10.0+ METs | Very vigorous | Examples: sprinting, high-intensity interval training (11.0). Recovery matters as much as the session itself. |
MET values from the 2024 Adult Compendium of Physical Activities (Herrmann et al.). They are group averages, not lab measures.
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This calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.