A metabolic equivalent — the ratio of an activity's energy cost to resting. 1 MET is sitting still; walking briskly is about 3.5 METs; running is 8–12. Higher MET means more calories burned per minute.

How accurate are calorie-burn estimates?

MET-based estimates are approximate — real burn varies with fitness, intensity, terrain, and efficiency, often by 10%–30%. Fitness trackers use similar models plus heart rate and aren't exact either. Use the number as a guide, not a precise ledger.

Calories Burned Calculator

Q: How are calories burned calculated?

From MET values (metabolic equivalents): calories = MET × 3.5 × weight in kg ÷ 200 × minutes. Running at 6 mph (MET 9.8) for 30 minutes at 70 kg burns about 360 calories.

Estimate the calories you burn in an activity from your weight, the duration, and the activity's MET value.

Weight units

Body weight

Duration (minutes)

Activity

Please enter a valid weight and duration.

Calories burned

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Per minute

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Per hour at this pace

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Activity intensity

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The MET formula

Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes

Worked example

70 kg running at 6 mph (MET 9.8) for 30 min: 9.8 × 3.5 × 70 ÷ 200 × 30 = ~360 calories.

How to read the number

MET-based estimates are a solid ballpark, but treat them as approximate — real burn swings 10–30% with fitness, intensity, terrain, and efficiency, and fitness trackers (which use similar models plus heart rate) aren't exact either. Two practical takeaways: heavier bodies burn more for the same activity (the calorie count scales with weight), and exercise is a smaller lever than most people assume — it's hard to out-train a diet, so pair activity with a sensible calorie target. Use this to compare activities and roughly fuel long sessions, not to justify precise "I earned dessert" math.

Frequently asked questions

How are calories burned calculated?

MET × 3.5 × kg ÷ 200 × minutes. 70 kg running 30 min ≈ 360 cal.

What is a MET?

A metabolic equivalent — activity energy vs. rest. Walking ~3.5, running 8–12 METs.

How accurate are the estimates?

Approximate — often ±10–30%. A guide, not a precise ledger.

Related calculators

Medical disclaimer: An estimate based on published MET values, not medical advice. Individual burn varies. MET values: Compendium of Physical Activities. Last reviewed: July 2026.