A MET, or metabolic equivalent of task, compares an activity’s energy cost to sitting quietly, which is defined as 1 MET. An activity rated at 6 METs uses about six times as much energy as rest. By convention, 1 MET equals roughly 1 kilocalorie per kilogram of body weight per hour, which is why the formula multiplies MET × weight in kg × hours.

Why does body weight change the calorie number?

Moving a heavier body takes more energy, so the same 30-minute run burns more calories for a 200-pound person than for a 140-pound person. The relationship in the formula is linear: double the weight and the estimate doubles. That is also why the weight input matters as much as the activity choice — guessing your weight makes the whole estimate a guess.

Are the calorie counts on gym machines accurate?

They use the same kind of formula this calculator uses, but with two blind spots: many machines never ask for your weight, and none of them know your efficiency, body composition, or how hard you are actually working. Treat machine numbers as rough comparisons between your own workouts rather than precise measurements.

Does this estimate include the calories I would burn at rest anyway?

Yes. MET values include the 1 MET of resting metabolism, so the result is your gross burn — activity plus the resting calories from that time period. If you want the extra calories attributable only to the exercise, subtract your resting burn for the same duration, which is roughly your weight in kg × hours.

Can I use this to plan weight loss?

Body weight changes when energy intake and energy expenditure stay out of balance over time, and exercise is only one part of that picture alongside food, sleep, and daily activity. Use this calculator to understand the exercise side of the equation, and talk to a healthcare professional or registered dietitian about a plan that fits your health, since safe approaches differ from person to person.

Calories Burned Calculator

Estimate calories burned for 10 activities using MET values. Enter your weight and duration to see your burn, compare every activity side by side, and find out how many sessions it takes to burn a pound of fat.

Activity

Body weight

Weight unit

Duration (minutes)

Advanced options

Sessions per week

Projects weekly burn and weeks to burn 1 lb of fat (≈3,500 kcal).

Calorie figure

Net subtracts the calories you’d burn sitting still (1 MET) for the same time.

What is a MET?

A MET (metabolic equivalent of task) measures how many times harder an activity is than sitting quietly, which is 1 MET. Running at 6 mph is 9.8 METs — roughly ten times your resting burn. Calories = MET × body weight in kg × hours, so a 70 kg person running 6 mph for 30 minutes burns 9.8 × 70 × 0.5 = 343 kcal. Heavier people burn more doing the same activity because they move more mass.

MET values are population averages from exercise research. Your actual burn varies with body composition, efficiency, terrain, and temperature — treat the number as a solid estimate, not a lab measurement.

The 3,500-calorie pound

A pound of body fat stores roughly 3,500 kcal of energy. At 343 kcal per 30-minute run, that's about 10 sessions to equal one pound — before accounting for diet. This is why exercise alone rarely drives fast weight loss: a single restaurant meal can erase several workouts. The calculator's weekly projection shows exactly how your sessions stack up against that 3,500-kcal benchmark.

Frequently Asked Questions

How accurate are MET-based calorie estimates?

Within roughly ±20% for most people. MET values come from averaged lab measurements, and individuals differ in efficiency and body composition. Wearables with heart rate data can do better, but MET math is the best you can do with just weight and time.

Why do heavier people burn more calories?

Because the formula multiplies by body weight — moving more mass costs more energy. A 90 kg runner burns about 29% more than a 70 kg runner at the same pace and duration. This also means calorie burn drops as you lose weight, so recalculate your targets periodically.

Does walking really burn that much less than running?

Per minute, yes — walking at 3.5 mph is 4.3 METs versus 9.8 for running 6 mph. But walking is easier to sustain for longer and repeat daily, so total weekly burn can end up comparable. The comparison table below shows all 10 activities at your weight and duration.

How many calories to burn one pound of fat?

About 3,500 kcal per pound of body fat. Divide 3,500 by your per-session burn to get the number of sessions — the calculator does this for you in the weekly projection box.

Should I eat back my exercise calories?

If your goal is weight loss, usually not fully — estimates run high often enough that eating back the full number can erase the deficit. If you're maintaining or fueling performance, replacing a share of them is reasonable. When in doubt, track your weight trend over weeks and adjust.

Estimates only — not medical advice.

Calories Burned Calculator

What is a MET?

The 3,500-calorie pound

Frequently Asked Questions

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