Calories Burned Calculator (MET)
By Santaji GadepatilinUpdated October 27, 2026
Calories burned during exercise depend on body weight, duration and how intense the activity is, measured in METs.
Calories burned vs Duration — other inputs held at your current values.
How to use the calories burned calculator
Choose an activity, then enter your body weight and duration. The estimated calories burned appear instantly. To find how long you need to burn a target amount, press × on Duration and type the calories.
Calories burned formula
kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes
Worked examples (70 kg, 30 minutes)
| Activity | MET | Calories |
|---|---|---|
| Walking, moderate | 3.5 | 129 |
| Cycling, moderate | 8.0 | 294 |
| Running, 10 km/h | 9.8 | 360 |
Calories burned by activity
| Activity | MET | 60 kg, 30 min | 80 kg, 30 min | 80 kg, 60 min |
|---|---|---|---|---|
| Walking, 5 km/h | 3.5 | 110 | 147 | 294 |
| Walking briskly, 6.4 km/h | 5.0 | 158 | 210 | 420 |
| Running, 8 km/h | 8.3 | 261 | 349 | 697 |
| Running, 9.7 km/h | 9.8 | 309 | 412 | 823 |
| Cycling, moderate (19–22 km/h) | 8.0 | 252 | 336 | 672 |
| Swimming, moderate freestyle | 5.8 | 183 | 244 | 487 |
| Yoga (hatha) | 2.5 | 79 | 105 | 210 |
| Weight training, vigorous | 6.0 | 189 | 252 | 504 |
| Dancing, ballroom (fast) | 5.5 | 173 | 231 | 462 |
| Housework, moderate effort | 3.5 | 110 | 147 | 294 |
MET values are from the Compendium of Physical Activities. Your actual burn depends on effort, fitness and terrain.
Net vs gross calories
The formula gives gross calories, which include the energy you would have used anyway at rest (1 MET). To find the extra calories from exercise, use (MET − 1) instead of MET. For a 30-minute walk at 3.5 MET, the net burn is about 70% of the gross figure.
Fitness trackers vs MET estimates
Watches and trackers combine heart rate and movement. Independent studies have found calorie estimates that are off by 20% or more, even when heart rate is accurate. Treat any single number as a rough guide and look at trends over weeks.
Exercise and weight loss
Exercise burns fewer calories than many people expect — a 30-minute run is about one large snack. Exercise matters most for heart health, mood, muscle and keeping weight off. Combine it with eating habits for weight loss, and see the BMR calculator for your daily needs.
Notes
- A heavier person burns more for the same activity.
- The figure includes your resting calories for that time. Subtract about 1 MET’s worth for “extra” calories from the exercise.
- Fitness trackers use similar estimates combined with heart rate.
Frequently asked questions
What is a MET?
A Metabolic Equivalent of Task. 1 MET is the energy you use sitting quietly. An activity of 4 METs uses about four times as much.
How accurate is this?
It is a reasonable average. Fitness level, technique, terrain and body composition change the real number by 10–20% or more.
Where do the MET values come from?
From the Compendium of Physical Activities, a widely used research reference.
Does a heavier person burn more calories?
Yes. Moving a heavier body takes more energy, so calories burned rise in proportion to body weight for the same activity.
How many calories does walking 10,000 steps burn?
Roughly 300–500 kcal for most adults, depending on weight and pace. See the steps to distance calculator for an estimate.