Calories Burned Calculator

What Is a MET Value?

MET stands for Metabolic Equivalent of Task. It is a standardised measure of how much energy an activity requires relative to sitting quietly at rest (which is defined as 1 MET). An activity with a MET of 8 burns 8 times as much energy per kilogram of body weight as sitting still.

MET values for hundreds of activities are compiled in the Compendium of Physical Activities, published by Ainsworth et al. and endorsed by the American College of Sports Medicine (ACSM). This calculator uses MET values from that compendium.

How the Calculation Works

The formula is straightforward:

• Calories Burned = MET × Weight (kg) × Duration (hours)
• Example: Running at 8 km/h (MET 8.3), 70 kg, 30 minutes = 8.3 × 70 × 0.5 = ~291 kcal

The result is in kilocalories (kcal) — what people commonly call "calories" in the context of food and nutrition. Note that this represents gross calorie expenditure, including the calories you would have burned at rest anyway. Net calories burned from exercise alone are slightly lower, but gross expenditure is the standard figure used in nutrition and fitness tracking.

MET Values for Common Activities

The table below shows the MET values and estimated calorie burn per 30 minutes for a 70 kg person across common activities:

Does Body Weight Affect Calories Burned?

Yes — significantly. The MET formula is linear with body weight. A 90 kg person running at the same pace as a 60 kg person burns 50% more calories for the same duration. This means weight loss itself slightly reduces your calorie expenditure per workout — one reason why total daily energy expenditure (TDEE) should be recalculated as body weight changes.

Use our TDEE Calculator to understand your total daily energy needs at your current weight, including your exercise calories.

Using Exercise Calories for Weight Loss

Exercise contributes to a calorie deficit, but it accounts for only 10–30% of total daily energy expenditure for most people — less than many assume. Diet is far more efficient for creating a sustained calorie deficit. Relying on exercise alone to lose weight typically fails because:

• Exercise increases appetite, often compensating for calories burned
• The body adapts over time, reducing the calorie cost of familiar activities
• Overestimating workout calories leads to "reward eating" that offsets the deficit

The most effective approach combines exercise with dietary tracking. Use the Calorie Deficit Calculator to find a sustainable daily deficit, and track exercise as a bonus rather than a primary driver of fat loss.

Limitations of MET-Based Calculations

MET values are population averages. Your individual calorie burn may differ because:

• Fitness level: Fitter individuals burn fewer calories performing the same activity, because their bodies are more efficient.
• Terrain and conditions: Running uphill, swimming against resistance, or cycling into headwinds increases calorie expenditure beyond MET estimates.
• Intensity variation: MET values represent a fixed effort level. Interval training, acceleration, and deceleration create higher peaks not captured by a single MET figure.
• Body composition: Muscle tissue burns more calories at rest than fat tissue. A more muscular person burns slightly more calories at any given MET.

For the most accurate tracking, use a heart rate monitor or fitness tracker in combination with MET estimates.

Scientific References: Ainsworth BE, et al. (2011). 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 43(8):1575–1581. — American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription, 11th ed.

To learn how exercise calories fit into your overall energy balance, read our Weight Loss Guide — a comprehensive overview of TDEE, calorie deficit, and sustainable fat loss strategies.