Exercise Calorie Burn Calculator
Estimate calories burned during exercise based on body weight, activity type, and duration using MET values.
Results
Visualization
How It Works
The exercise calorie burn calculator uses MET (Metabolic Equivalent of Task) values to estimate energy expenditure during physical activity. MET represents the ratio of working metabolic rate to resting metabolic rate, making it a standardized way to compare calorie burn across different exercises.
The Formula
Variables
- MET — Metabolic Equivalent - Walking=3.5, Jogging=7.0, Running=10.0, Cycling=8.0, Swimming=8.0
- Weight_kg — Body weight in kilograms - heavier individuals burn more calories
- 3.5 — Resting oxygen consumption in ml/kg/min (1 MET)
- 200 — Conversion constant to translate oxygen consumption to calories per minute
- Duration_min — Length of exercise session in minutes
Worked Example
A 70 kg person jogging (MET=7.0) for 30 minutes: Calories = (7.0 * 70 * 3.5 / 200) * 30 = 257 kcal. The same person walking (MET=3.5) for 30 minutes would burn 129 kcal, illustrating how intensity doubles the burn.
Practical Tips
- MET values are averages - actual burn varies with fitness level, intensity within the activity, and environmental factors like heat or altitude.
- Do not rely on exercise alone for weight loss; a 30-minute jog burns about 250 kcal, equivalent to one small muffin.
- Higher-intensity exercise creates an afterburn effect (EPOC) that is not captured in the MET calculation, adding 5-15% extra calories.
- Strength training MET values (3-6) seem low but the muscle built increases your resting metabolic rate permanently.
- Heart rate monitors provide more personalized calorie estimates than MET calculations for steady-state cardio.
Frequently Asked Questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. One MET equals the energy cost of sitting quietly, about 1 kcal per kg per hour. An activity rated at 7 METs burns 7 times more energy than sitting still.
Why does body weight affect calories burned?
A heavier body requires more energy to move through space. A 90 kg person burns roughly 29% more calories than a 70 kg person doing the same activity for the same duration, simply due to the greater mass being moved.
Are these calorie estimates accurate?
MET-based calculations are accurate within about 15-20% for the general population. Individual variation depends on fitness level, exercise efficiency, body composition, and environmental conditions. They are best used as estimates, not precise measurements.
Does walking really burn meaningful calories?
Yes. While lower intensity than running, walking is sustainable for much longer durations and has very low injury risk. A 70 kg person walking briskly for 60 minutes burns about 260 kcal, comparable to a 25-minute jog.
Should I subtract resting calories from the total?
The MET calculation includes resting metabolism. For net calories burned above rest, subtract 1 MET worth of calories (about 1 kcal/kg/hr). For a 70 kg person exercising 30 minutes, subtract about 35 kcal. Most people skip this for simplicity.