CalcArcade.

Calories Burned Calculator

Choose an activity, enter your weight and how long you did it. You get the calories burned, based on the activity’s MET value.

Your numbers

Result

Estimate for information only, not professional advice. Last reviewed .

How we calculate it

A MET is a way of expressing how hard an activity is compared with resting: sitting quietly is about 1 MET. Calories burned = MET × body weight in kg × time in hours. A 70 kg person running at 5 mph (8.3 MET) for 30 minutes burns about 8.3 × 70 × 0.5 = 290 kcal.

The MET values come from the 2011 Compendium of Physical Activities (Ainsworth and others). If your activity is not on the list, enter your own MET from the Compendium.

Assumptions and limits

  • This is an estimate for general information. It is not medical advice and cannot replace a conversation with a doctor or dietitian.
  • MET values are averages. Your real burn depends on fitness, body composition, terrain, wind and technique, so treat the result as a rough guide.
  • The result is the total energy used during the activity, including the energy you would have used resting anyway.

Frequently asked questions

What is a MET?

A metabolic equivalent. One MET is the energy you use sitting still. An activity of 8 METs uses eight times as much.

Why do different calculators give different calories burned?

They use different MET values, different assumptions about weight and effort, or other methods. Heart rate monitors and fitness watches add their own estimates.

Where do I find the MET for another activity?

The Compendium of Physical Activities is a free public list. Look up your activity, then choose custom here and enter the MET.

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Worked example (a fixed example using the starting numbers, it does not change as you type)

Inputs: Units = US (pounds, feet and inches); Weight (pounds) = 176; Activity = Running, 6 mph (9.7 km/h) (MET 9.8); Time spent (minutes) = 30.

  • Calories burned 391 kcal
  • Calories per minute 13.0 kcal
  • MET value used 9.8

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Last reviewed: . Formulas and assumptions are described on our methodology page. For information only; not professional advice.