Health & Fitness
Calorie Burn Calculator: Calories Burned by Activity
Calculate how many calories you burn during exercise or daily activities. Enter your weight, activity type, and duration to get an instant estimate based on MET values.
MET value: 8 - Running
How this is calculated
Calories = MET × weight (kg) × duration (hours). MET values are from the Compendium of Physical Activities (Ainsworth et al.). Results are estimates - individual variation, fitness level, and terrain all affect actual calorie expenditure.
What is MET?
MET stands for Metabolic Equivalent of Task. It is the ratio of the energy expended during an activity to the energy expended at rest (sitting quietly). A MET of 1 is the baseline resting metabolic rate; a MET of 6 means the activity burns 6 times as much energy as rest. MET values are determined by measuring oxygen consumption during activities and are compiled in the Compendium of Physical Activities, first published by Ainsworth et al. (1993).
The formula
Calories burned per session are calculated as:
Calories = MET × Weight (kg) × Duration (hours)
For example, a 70 kg person running at 6 mph (MET ≈ 10) for 30 minutes: 10 × 70 × 0.5 = 350 kcal.
MET reference table
| Activity | MET |
|---|---|
| Sleeping | 0.9 |
| Sitting, watching TV | 1.3 |
| Standing | 1.8 |
| Walking 2 mph (slow) | 2.5 |
| Walking 3.5 mph (brisk) | 4.3 |
| Cycling (moderate) | 8.0 |
| Swimming (general) | 6.0 |
| Running 6 mph (10 min/mile) | 10.0 |
| Running 8 mph (7.5 min/mile) | 13.5 |
| Jump rope (fast) | 12.3 |
| Weight training (vigorous) | 6.0 |
| Yoga (hatha) | 2.5 |
| Hiking (moderate terrain) | 5.3 |
| Rowing machine (moderate) | 7.0 |
| Elliptical trainer (moderate) | 5.0 |
| Basketball (game) | 8.0 |
| Soccer (competitive) | 10.0 |
| Tennis (singles) | 8.0 |
| Dancing (aerobic) | 7.3 |
| Pilates | 3.0 |
| Gardening / yard work | 3.5 |
EPOC: the afterburn effect
Excess Post-exercise Oxygen Consumption (EPOC) refers to the elevated calorie burn that continues for hours after intense exercise as the body returns to its resting state. During this recovery period, the body replenishes oxygen stores, repairs muscle tissue, and restores hormonal and metabolic balance - all of which require energy. High-intensity interval training (HIIT) produces significantly more EPOC than steady-state cardio, with elevated burn lasting 12–24 hours post-workout. While the total EPOC calories are often overstated in popular media (typically 6–15% of exercise calories, not 100%), it is a real benefit of high-intensity training.
Wearable accuracy
Consumer wearables (smartwatches, fitness trackers) estimate calorie burn using algorithms based on heart rate, movement, and personal metrics. Multiple independent studies have found error rates of 20–30% for calorie estimates, with some devices systematically over- or under-estimating by 40%+ for specific activities. Use wearable estimates as directional guides, not precise measurements. The MET-based formula in this calculator has similar limitations: individual variation in fitness level, body composition, and exercise efficiency means any formula is an approximation.
Calories and fat loss
One pound (0.45 kg) of body fat stores approximately 3,500 kcal of energy. A common simplification is that a sustained daily deficit of 500 kcal should produce about 1 lb of fat loss per week. In practice the relationship is less linear - metabolic adaptation and changes in muscle mass complicate long-term predictions. Still, calorie awareness and activity tracking are useful complements to any weight management strategy.