Calories Burned Calculator

It uses the MET formula: calories (kcal) = MET × body weight in kg × duration in hours. MET (Metabolic Equivalent of Task) values come from the 2011 Compendium of Physical Activities. For example, a 70 kg person running 6 mph (9.8 MET) for 30 minutes burns 9.8 × 70 × 0.5 = 343 kcal.

MET stands for Metabolic Equivalent of Task. One MET is the energy you burn at rest — roughly 1 kilocalorie per kilogram of body weight per hour. An activity rated 8 METs burns about 8 times your resting rate. Light activity is under 3 METs, moderate is 3–6, and vigorous is above 6.

343 kcal. Running at 6 mph has a MET value of 9.8 (2011 Compendium code 12050), so 9.8 × 70 kg × 0.5 hours = 343.0 kcal. This is the worked example this tool uses to verify its math.

They are estimates, not measurements. MET values are averages from lab studies; your actual burn depends on body composition, fitness level, movement efficiency, terrain, temperature, and more. Heavier and less efficient movers tend to burn more than the table suggests; fit, efficient athletes often burn less. Treat every result as an approximation.

At the same 70 kg, running 6 mph for 30 minutes burns about 343 kcal, while walking 3.5 mph for 60 minutes burns about 301 kcal. So the 30-minute run wins by roughly 42 kcal — higher intensity beats longer duration here. Use the Compare tab to test your own combinations.

The Compendium of Physical Activities has no dedicated burpee code, so this tool uses the closest match: calisthenics, vigorous effort (code 02020, 8.0 MET), labelled approximate. A 70 kg person doing 20 minutes of burpees therefore shows about 186.7 kcal. Real-world burpee burn varies a lot with pace and form, so treat this as a rough figure.

Jump rope is rated 12.3 MET in the 2011 Compendium (code 02068, rope skipping, general) — among the highest values in the table, on par with competitive boxing. That is why 10 minutes of jump rope for a 90 kg person comes out to about 184.5 kcal. Continuous rope skipping really is that demanding.

Brisk walking at 3.5 mph is 4.3 MET (2011 Compendium code 17200). A 70 kg person walking for 60 minutes burns 4.3 × 70 × 1 = 301 kcal. Slower walking at 2.5 mph is only 3.0 MET, while a very brisk 4.5 mph walk reaches 7.0 MET — pace matters a lot.

No. This tool estimates calories burned during a single activity or workout session. Your maintenance calories (TDEE) — what you burn in an entire day including rest, digestion, and all activity — is a different calculation that needs your age, height, sex, and daily activity level. Use a maintenance calorie calculator for that, and this tool for individual workouts.

Food labels list energy in kilocalories (kcal). One kilocalorie equals 4.184 kilojoules (kJ), so 300 kcal of exercise burn is about 1,255 kJ. This tool reports in kcal; use a dedicated kJ↔kcal converter to switch units.

Yes — the Compare tab takes two activities with their own durations at the same body weight and shows both results plus which one burns more and by how much. The Session planner tab goes further: stack up to 20 activity segments (for example 10 min walk + 20 min run + 15 min weights) and get the total burn.

No. This calculator is an educational tool based on published MET tables. It is not medical advice, not a diagnosis, and not a weight-loss prescription. If you have a health condition, are pregnant, or are starting a new exercise program, talk to a qualified health professional first.