Calories Burned Calculator
This calculator estimates how many calories you burn during a single workout or activity, based on your body weight, how long you exercise, and the activity itself. It uses MET values (metabolic equivalents) from the Compendium of Physical Activities, the standard research reference: one MET is your energy use at rest, and an activity rated at 9.8 METs burns about 9.8 times that. The result is a per-session estimate — the calories for that one workout — and is different from your total daily energy burn (TDEE), which covers everything you do in a day. Real burn varies with intensity, fitness, and terrain, so treat the figure as a useful approximation.
Calculate
Default result: 342
Calories Burned Calculator · Result
calculators.dev
Calories burned
running × 154 lb × 30
- MET value used
- 9.8
This calculator provides general estimates for educational purposes only and is not medical advice. Results are based on population formulas and may not reflect your individual circumstances. Consult a qualified healthcare professional before making changes to your diet, exercise, or health routine.
Reviewed by the calculators.dev team · Last updated 2026-06-23
Formula reviewed against Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 2011;43(8):1575-81 (MET values)
How to calculate
Pick your activity from the list, enter your body weight, and set how many minutes you exercised. The calculator multiplies the activity's MET value by your weight in kilograms and the duration in hours. For a 70 kg person running (9.8 METs) for 30 minutes, that is 9.8 × 70 × 0.5 = 343 calories. Heavier people and longer or harder sessions burn more. The MET value used is shown alongside the result so you can see what intensity the estimate assumed.
Calories = MET × weight_kg × hours, where hours = minutes ÷ 60. Variables: MET is the activity's metabolic-equivalent intensity from the Compendium of Physical Activities, weight is your body weight in kilograms, and hours is the session length. The result is kilocalories for that session. MET tables assume a standard intensity for each activity, so your actual burn varies with how hard you work, your fitness, and conditions like hills or wind.
Example calculation
Running has a MET value of about 9.8. For a 70 kg person running for 30 minutes (0.5 hours), the estimate is 9.8 × 70 × 0.5 = 343 calories. Calories burned scale with your weight and the activity's intensity, so a heavier person or a harder activity burns more in the same time.
- calories
- 343 kcal
- met
- 9.8 MET
Assumptions
- Each activity uses a single standard MET value; your real intensity may be higher or lower, which changes the burn.
- The estimate is per session, not per day — it does not include your resting metabolism or other daily movement (that is what TDEE covers).
- MET values come from population research and assume an average person; individual efficiency and fitness shift the true number.
Common mistakes
- Confusing this with daily calorie burn. This is the burn for one activity; use the TDEE calculator for a full-day total.
- Choosing an activity intensity that does not match your effort. A leisurely pace burns less than the standard MET assumes.
- Eating back exactly the estimated calories. Because the figure is approximate, doing so can erase a calorie deficit.
Frequently asked questions
How are calories burned calculated?
The standard method multiplies an activity's MET value by your body weight in kilograms and the time in hours. A MET is a multiple of your resting energy use, so a 9.8-MET activity burns about 9.8 times as much as sitting still. This calculator uses MET values from the Compendium of Physical Activities.
Is this the same as my daily calorie burn?
No. This is the burn for one activity session. Your total daily energy burn (TDEE) includes your resting metabolism plus all movement across the day. Use the TDEE calculator for a daily figure and this one for a single workout.
Why does body weight affect calories burned?
Moving a heavier body takes more energy, so for the same activity and time a heavier person burns more calories. That is why the formula multiplies the MET value by your weight in kilograms.
How accurate is the estimate?
It is a reasonable approximation but not exact. MET tables assume a standard intensity, and your real burn depends on effort, fitness, and conditions. Treat the number as a guide and avoid eating back the full amount when trying to lose weight.