Calories Burned Calculator
This calculator estimates the number of kilocalories you burn during physical activity using the MET (Metabolic Equivalent of Task) method — a scientifically validated approach adopted by exercise physiologists worldwide. MET values quantify the energy cost of an activity relative to rest: a MET of 1 equals the energy expenditure of sitting quietly, while running at 8 km/h carries a MET of 8, meaning it burns eight times more energy per unit of body mass.
To calculate calories burned, multiply the activity's MET by 3.5 (the average oxygen consumption at rest in ml/kg/min), then by your body weight in kilograms, divide by 200, and multiply by the duration in minutes. This formula provides a reliable estimate for healthy adults and is widely used in fitness planning, weight management, and clinical exercise prescriptions.
How it works
Calories (kcal) = MET × 3.5 × weight (kg) / 200 × duration (min). MET values are standardized from the Compendium of Physical Activities.
Use cases
- Estimating energy expenditure for a workout session to support weight-loss goals
- Comparing the caloric cost of different activities to choose the most efficient exercise
- Planning daily physical activity to balance caloric intake and expenditure
- Monitoring calories burned for sports training and athletic performance programs
- Setting realistic fitness goals based on activity type, duration, and body weight