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Calories Burned Calculator (MET-Based)

Estimate how many calories you burned during any activity, from running to yoga, using standard MET values.

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Calories Burned by Activity
Estimate calories burned during exercise based on MET values and body weight
Select activity and duration to calculate

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About Calories Burned Calculator

Calories burned during exercise is estimated using MET (Metabolic Equivalent of Task) values. Formula: Calories/hour = MET x Body Weight (kg) x 3.5 / 200 x 60. MET values represent intensity relative to resting metabolism (1 MET): Walking 3.5 km/h = 2.5 MET; Cycling moderate = 8.0 MET; Running 8 km/h = 8.3 MET; Swimming laps moderate = 7.0 MET; Yoga = 2.5 MET; HIIT = 8.0-12.0 MET; Strength training = 3.5-6.0 MET.

Exercise calorie estimates have significant variability (up to 30-40%) due to individual differences in fitness level, movement efficiency, and body composition. Heart rate-based methods (using actual HR data from a chest strap or fitness tracker) are more accurate than formula estimates. Post-exercise oxygen consumption (EPOC or afterburn) adds an additional 6-15% calorie burn for high-intensity sessions, lasting up to 48 hours. Do not over-rely on calorie burn estimates for weight management - compensation effects (eating more and moving less after exercise) can negate up to 70% of exercise calorie deficit in some individuals.

Frequently Asked Questions

MET stands for Metabolic Equivalent of Task, a measure of exercise intensity relative to resting metabolism (1 MET = energy used at rest). The formula used is: Calories/hour = MET x Body Weight (kg) x 3.5 / 200 x 60. Higher MET values mean more intense activity and more calories burned per minute - for example, brisk walking is about 4.5 MET while fast running is 16+ MET.
Because the formula scales with body weight, a heavier person burns more calories than a lighter person doing the identical activity for the identical duration, since moving more body mass requires more energy. Individual fitness level and movement efficiency also play a role, which is part of why estimates carry roughly 30-40% variability.
MET-based formulas are useful estimates but have meaningful variability (up to 30-40%) due to individual differences in fitness level, movement efficiency, and body composition. Heart-rate-based methods using a chest strap or fitness tracker tend to be more accurate for an individual session than generic MET tables.
Yes, for higher-intensity sessions. Post-exercise oxygen consumption (EPOC, sometimes called 'afterburn') can add roughly 6-15% additional calorie burn after high-intensity workouts, lasting up to 48 hours as your body recovers. This calculator estimates calories burned during the activity itself and does not include EPOC.
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