Calories Burned Calculator
Calories burned are estimated using the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight (kg) × durat...
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How It Works
Calories burned are estimated using the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight (kg) × duration (hours). A 70kg person running at 6 mph (MET 9.8) for 30 minutes burns: 9.8 × 70 × 0.5 = 343 calories.
Quick Reference
70kg, 30min running
MET=8, 70×8×0.5
~280 cal
70kg, 1hr cycling
MET=6
~420 cal
70kg, 45min walking
MET=3.5
~184 cal
Tips & Shortcuts
Actual calorie burn varies ±15–20% from these estimates depending on fitness level, age, and individual metabolism.
Bodyweight exercises become less effective calorie burners as you lose weight — adjust your training intensity accordingly.
EPOC (excess post-exercise oxygen consumption) means high-intensity workouts burn additional calories for hours after stopping.
Common Mistakes
Eating back all exercise calories to a precise number
Exercise calorie estimates have large margins of error. Track trends over weeks, not single-session precision.
Assuming fitness trackers are accurate
Research shows trackers overestimate calorie burn by 20–90% on average. The MET method used here is validated but still approximate.
Frequently Asked Questions
MET (Metabolic Equivalent of Task) measures energy cost relative to rest. A MET of 1 equals rest. Running at 6 mph has a MET of ~9.8 — it burns 9.8× more calories than sitting.
Walking at 3.5 mph burns approximately 280–350 calories per hour for a 155 lb person. Heavier people burn more; terrain and grade significantly affect the total.
Research shows trackers overestimate calorie burn by 20–90%. This calculator uses validated MET values, but individual metabolism varies ±15% from population averages.
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