How are calories burned calculated?

We use MET (Metabolic Equivalent of Task) values: Calories = MET × weight (kg) × duration (hours). MET values are standardized measurements of exercise intensity relative to rest.

Why does weight affect calories burned?

Heavier people burn more calories doing the same activity because it takes more energy to move a larger body mass. A 90kg person burns ~30% more than a 70kg person at the same activity.

What is a MET and how does it estimate calories?

A MET (Metabolic Equivalent of Task) measures an activity intensity relative to sitting at rest (1 MET). Calories = MET multiplied by weight in kg multiplied by duration in hours. Running at about 9.8 METs for 30 minutes by a 70 kg person burns roughly 343 kcal.

How accurate are calories-burned estimates?

MET-based estimates are population averages and can vary by plus or minus 15 to 25% with your fitness, terrain, technique and metabolism. Use them to compare activities and plan rough targets rather than as exact figures.

Why does running burn more than swimming for the same time?

Weight-bearing activities like running require moving your full body mass against gravity, so they carry higher MET values. Swimming is supported by water and varies more with technique, so it often burns fewer calories per minute for non-experts.

How long must I exercise to burn off one pound of fat?

Roughly 3,500 kcal equals about a pound of fat, so it takes many sessions to burn through it with exercise alone — around 6 to 7 hours of running for a 70 kg person. This is why pairing activity with a modest calorie deficit is more practical.

Does the estimate include calories I would burn at rest anyway?

MET-based figures are gross energy for the activity, which includes resting metabolism. To find the extra calories above rest, subtract about 1 MET worth — roughly your weight in kg per hour — though most people simply use the gross figure.

Calories Burned Calculator

How to use Calories Burned Calculator

The calories burned calculator estimates energy expenditure for over 30 activities using Metabolic Equivalent of Task (MET) values — a scientifically established measure of exercise intensity. Enter your body weight, choose the activity and duration, and get an instant calorie estimate. Results also show food equivalents and how long you would need to do other activities to burn the same number of calories.

Select metric (kg) or imperial (lbs) units and enter your body weight.
Choose your activity from the categorised dropdown (Rest, Walking, Running, Cycling, Fitness, Sports, Daily tasks).
Enter the duration in minutes.
Read the calorie estimate, food equivalents and activity comparison.

Your data never leaves your device — 100% private processing.

How MET values work

A MET of 1.0 equals sitting at rest. An activity with MET 7.0 burns 7× more calories per unit time than resting. The formula is: Calories = MET × weight (kg) × duration (hours). For example, running at 10 km/h (MET ≈ 9.8) for 30 minutes by a 70 kg person: 9.8 × 70 × 0.5 = 343 kcal. MET values are standardised averages; actual expenditure varies ±15–25% based on fitness level, terrain and individual metabolism.

Why body weight matters

Heavier individuals burn more calories for the same activity because more muscle mass is required to move more weight. A 90 kg person burns approximately 28% more calories running at the same pace as a 70 kg person. This is why weight-bearing activities (running, hiking, stair climbing) scale strongly with body mass, while water-based activities like swimming show less variation.

Worked examples

30-minute run

Inputs: 70 kg, running 10 km/h (MET 9.8), 30 min

Result: 9.8 × 70 × 0.5 = 343 kcal

45-minute cycle

Inputs: 90 kg, cycling (MET 7.5), 45 min

Result: 7.5 × 90 × 0.75 = 506 kcal

Calories burned in 30 minutes (70 kg adult)

Calories burned in 30 minutes (70 kg adult)
Activity	MET	30 min (70 kg)
Walking (5 km/h)	3.5	123 kcal
Running (10 km/h)	9.8	343 kcal
Cycling (moderate)	7.5	263 kcal
Swimming (laps)	7.0	245 kcal
Yoga	2.5	88 kcal

Glossary

MET: Metabolic Equivalent of Task — energy cost of an activity relative to sitting at rest.
kcal: Kilocalorie — the common unit of food energy, sometimes written simply as "calorie".
Energy expenditure: Total calories burned through basal metabolism, digestion and physical activity.
Aerobic exercise: Physical activity that primarily uses oxygen to fuel sustained effort, such as running, cycling or swimming.

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Calories Burned Calculator

How to use Calories Burned Calculator

How MET values work

Why body weight matters

Worked examples

Calories burned in 30 minutes (70 kg adult)

Glossary

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Frequently Asked Questions

Why use Calories Burned Calculator?

Common use cases

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