Calories Burned Calculator
Calculate calories burned by selecting an activity, entering your weight and duration.
Calories Burned
About MET and Calories Burned
MET (Metabolic Equivalent of Task) is a unit that represents the energy cost of physical activities as a multiple of your resting metabolic rate. One MET equals the amount of energy your body burns while at rest. Activities with higher MET values burn more calories in less time.
How It Works
- 1 MET = Energy used at rest (e.g., sitting quietly).
- Each activity has a standardized MET value based on intensity.
- Calories burned = MET × Weight (kg) × Duration (hours).
- Heavier individuals burn more calories at the same MET value.
- The tool uses these values to estimate calories burned per activity.
Common MET Values
- 1.0 MET: Resting, sitting quietly
- 3.0 METs: Walking at a moderate pace
- 6.0 METs: Jogging or light running
- 8.0 METs: Vigorous cycling or swimming
- 10+ METs: High-intensity interval training or sprinting
Why It Matters
- Helps track energy expenditure for weight management and fitness planning.
- Supports goal setting for calorie balance — weight loss, maintenance, or gain.
- Enables comparison of activity intensity across different exercises.
- Promotes awareness of how movement contributes to total daily energy burn.
- Encourages consistent physical activity for better health and metabolism.
Formula Used
- Calories Burned (kcal) = MET × Weight (kg) × Duration (hours)
- Example: 70 kg person walking (3.5 MET) for 1 hour = 245 kcal burned
MET values provide a standardized way to estimate energy expenditure across various activities. While the calculation gives a useful approximation, actual calories burned can vary based on factors such as age, body composition, fitness level, and environmental conditions.