What formula does the calculator use to estimate calories burned?

Calories burned per minute are estimated using the standard MET formula: Calories per minute = MET × 3.5 × body weight in kg ÷ 200. Total calories burned are then calculated as calories per minute multiplied by the number of minutes you exercised.

What is a MET value in exercise science?

MET stands for Metabolic Equivalent of Task. 1 MET is the energy cost of sitting quietly, roughly 3.5 ml of oxygen per kg of body weight per minute. An activity with 5 METs requires about five times more energy than resting. Using METs allows us to compare the intensity of different activities and estimate calories burned for people of different body weights.

Why do heavier people burn more calories doing the same exercise?

Moving a larger mass requires more energy, so heavier people generally burn more calories than lighter people performing the same activity at the same intensity and duration. That is why the formula multiplies the MET value by your body weight in kilograms.

Can I use this calculator for strength training and HIIT workouts?

Yes. The calculator includes presets for strength training, circuit training and HIIT, and you can also enter a custom MET value. For interval-style workouts, you can either average the intensity or break the session into segments and add the calories from each segment.

Exercise Calculator – Estimate Calories Burned

Q: How accurate is this exercise calories burned calculator?

The calculator uses standard MET (Metabolic Equivalent of Task) values and your body weight to estimate calories burned. This is the same method used in many research studies and fitness trackers. However, real calorie burn also depends on factors such as age, sex, fitness level, body composition and exercise technique, so results are estimates rather than exact measurements.

Estimate how many calories you burn during walking, running, cycling, strength training and more. Adjust for your weight, duration and intensity using MET values.

Body weight

Tip: 1 kg ≈ 2.205 lb

Duration

For intervals, use total active time.

Activity

Activities use standard MET values from exercise physiology research.

Intensity (MET value) Approximate intensity for selected activity

3.5 MET

1 MET = resting. 3–6 = moderate. >6 = vigorous.

Estimated calories burned

Total calories

for this session

Rate

0 kcal/min
0 kcal/hour

Walking / running equivalent

≈ 0 steps
≈ 0 km at brisk walking pace

Assumes ~0.05 kcal per step and 1,300 steps ≈ 1 km.

Weekly total (same session × 3)

0 kcal per week

Roughly equivalent to 0 kg of fat per week if diet is unchanged.

How this exercise calories burned calculator works

This calculator estimates calories burned using standard MET (Metabolic Equivalent of Task) values and your body weight. METs are widely used in exercise science and public health guidelines (including the NHS and Mayo Clinic) to describe how intense an activity is.

Calories burned formula

First, we estimate calories burned per minute:

\( \text{Calories per minute} = \dfrac{\text{MET} \times 3.5 \times \text{weight (kg)}}{200} \)

Then we multiply by the number of minutes:

\( \text{Total calories} = \text{Calories per minute} \times \text{duration (minutes)} \)

This is the standard equation used in many research papers and exercise guidelines. The factor 3.5 represents resting oxygen consumption (ml/kg/min), and 200 converts oxygen use to kilocalories.

What is a MET value?

A MET is a unit that compares the energy cost of an activity to resting:

1 MET – sitting quietly (resting metabolism).
3–6 METs – moderate activities (brisk walking, easy cycling, light strength training).
>6 METs – vigorous activities (running, fast cycling, HIIT, competitive sports).

For example, a 6 MET activity requires about six times more energy than resting. Because the formula multiplies MET by your body weight, heavier people burn more calories doing the same activity.

Typical MET values for common exercises

Here are approximate MET values for popular activities (values can vary by source and individual effort):

Activity	Intensity	MET
Walking	Easy (~3 km/h)	2.5–3
Walking	Brisk (~4–5 km/h)	3.5–4.5
Running	Jog (~8 km/h)	7–8
Running	Moderate (~10–11 km/h)	9–10
Cycling	Easy (<16 km/h)	3–4
Cycling	Moderate (16–19 km/h)	6–7
Strength training	General	3–6
HIIT / circuit	Vigorous	8–12
Yoga / Pilates	General	2.5–3.5
Swimming	Moderate	6–8

Example: calories burned for a 30‑minute brisk walk

Suppose you weigh 70 kg and walk briskly (~4–5 km/h), which is about 3.5 METs.

Calories per minute: \( \dfrac{3.5 \times 3.5 \times 70}{200} \approx 4.29 \) kcal/min.
Total for 30 minutes: \( 4.29 \times 30 \approx 129 \) kcal.

The calculator performs this computation instantly for any activity, weight and duration you choose.

Limitations and safety notes

This tool provides estimates, not medical advice or a prescription for exercise.
Actual calorie burn varies with age, sex, fitness level, body composition, environment and technique.
If you have heart, lung, joint or metabolic conditions, talk to your doctor before starting a new exercise program.
Combine exercise with a balanced diet and adequate sleep for best health benefits.

Exercise calories burned – FAQ

How accurate is this exercise calories burned calculator?

It uses the standard MET-based formula used in many research studies and fitness apps, so it gives a reasonable estimate for most people. However, individual calorie burn can differ by 10–30% or more depending on age, sex, fitness level, body composition, movement efficiency and environmental conditions.

Should I use this to plan weight loss?

You can use it to get a rough idea of how much energy your workouts add to your daily expenditure. For sustainable weight loss, combine regular exercise with a moderate calorie deficit from food. A deficit of about 500 kcal per day is often recommended, but you should discuss your plan with a healthcare professional or registered dietitian.

What if my workout is intervals or mixed activities?

You have two options:

Estimate an average intensity (MET) for the whole session and enter the total active time.
Break the workout into segments (e.g., warm‑up, intervals, cool‑down), calculate calories for each segment separately, then add them together.

Why do I see different numbers on my fitness tracker?

Wearables often use heart rate, GPS speed, elevation and personal profile data to refine estimates. They may also use proprietary algorithms. Our calculator uses a transparent, research-based MET formula, which may give slightly different results but is easy to understand and reproduce.

What is the difference between moderate and vigorous exercise?

Public health guidelines usually define:

Moderate intensity: 3–6 METs. You can talk but not sing (e.g., brisk walking, easy cycling).
Vigorous intensity: >6 METs. Talking is difficult without pausing for breath (e.g., running, fast cycling, HIIT).

The calculator’s presets and MET slider help you match these intensity levels to your own effort.