Calories Burned Calculator
See how many calories an activity burns for your body weight. Pick what you did and how long for, and the calculator uses scientific MET values to estimate your energy use.
Calories Burned Calculator
See how many calories an activity burns for your body weight. Pick what you did and how long for, and the calculator uses scientific MET values to estimate your energy use.
- Per hour
- 706 kcal
- Per 30 minutes
- 353 kcal
- MET value
- 9.8
Calories = METs × weight (kg) × hours. MET values are population averages; your real burn varies with intensity, fitness and terrain.
This is an educational estimate, not medical advice. Consult a qualified professional.
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How calories burned are calculated
The calculation uses MET (Metabolic Equivalent of Task) values: calories burned = METs × weight in kilograms × time in hours. One MET is roughly the energy you use sitting quietly, so an activity rated at 8 METs burns about eight times that.
MET values come from the Compendium of Physical Activities, a research database used by exercise scientists worldwide. Because heavier bodies use more energy to move, your weight is a key part of the equation.
MET values for common activities
A few examples from the Compendium (higher means more intense):
- Yoga ≈ 3.0, walking (3.5 mph) ≈ 3.5
- Weightlifting ≈ 5.0, hiking ≈ 6.0
- Cycling (moderate) ≈ 7.5, tennis ≈ 7.3, dancing ≈ 7.8
- Swimming ≈ 8.0, HIIT ≈ 8.0, running (6 mph) ≈ 9.8
- Jumping rope ≈ 12.3 — one of the most demanding common activities
Why it’s an estimate
MET values are population averages measured in labs, so your real burn depends on intensity, fitness, age, body composition, and even the weather. Two people doing "moderate cycling" can burn quite different amounts.
Use the result to compare activities and plan rather than to count calories to the last unit. If you’re tracking energy for weight management, pair this with your daily calorie needs and adjust based on real-world results over a few weeks.
Frequently asked questions
What is a MET?
A MET (Metabolic Equivalent of Task) is a unit of energy expenditure. One MET equals your energy use at rest; an activity of 8 METs uses about eight times as much energy as sitting quietly.
Does body weight affect calories burned?
Yes. Heavier bodies use more energy to perform the same activity, which is why the formula multiplies the MET value by your weight in kilograms.
How accurate is the calorie estimate?
It’s a solid estimate based on average MET values, but your true burn varies with intensity, fitness and body composition. Treat it as a guide for comparing and planning activities.
Sources & references
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifestyles.com/tools/calories-burned-calculator