Calories Burned Calculator
Calculate calories burned during any activity using MET values. Enter your weight, pick an exercise, set the duration, and get your calorie burn — with a per-hour rate and equivalents.
Enter weight, duration, and activity to calculate.
Calories burned
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kcal
Per hour
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kcal/hour
MET value
—
intensity
Duration to burn target calories
Equivalent to (approx.)
How it works
MET formula explained.
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MET (Metabolic Equivalent of Task)
MET measures exercise intensity relative to rest. 1 MET = sitting quietly = ~1 kcal/kg/hour. Activities are rated: sedentary 1–1.5, light 1.5–3, moderate 3–6, vigorous 6+. Walking briskly = MET 4.3 (burns 4.3× resting rate). Running at 5 mph = MET 8.3. Values come from the Compendium of Physical Activities (Ainsworth 2011), the research standard.
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Calories = MET × weight(kg) × time(hours)
Example: 70 kg person, running 5 mph (MET 8.3), for 30 minutes (0.5 hr): 8.3 × 70 × 0.5 = 290.5 ≈ 291 kcal. For 60 minutes: 8.3 × 70 × 1.0 = 581 kcal. A 90 kg person in the same 30 min run: 8.3 × 90 × 0.5 = 374 kcal — 28% more. Weight is the dominant variable after activity choice.
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Accuracy and limitations
MET-based estimates are accurate ±10–20% for most people. Factors that reduce accuracy: high fitness level (conditioned athletes burn less per session), altitude, heat, and exercise mode (arm vs. leg exercise). Wearable devices often overestimate by 20–30% by not accounting for individual VO₂max. For weight loss tracking, use these numbers as consistent relative estimates — the trend matters more than the exact figure.
FAQ
Frequently asked questions.
How do I calculate calories burned by activity?
Calories burned = MET × weight(kg) × time(hours). MET (Metabolic Equivalent of Task) measures activity intensity relative to rest (1 MET = resting). Running at 5 mph has MET ≈ 8.3. A 70 kg person running 30 min: 8.3 × 70 × 0.5 = 290 kcal. Heavier people burn more calories doing the same activity because they must move more mass. A 90 kg person in the same run burns 8.3 × 90 × 0.5 = 374 kcal — 28% more.
How many calories does walking 10,000 steps burn?
10,000 steps ≈ 5 miles (8 km) at average stride. At a brisk pace (3.5 mph, MET ≈ 4.3), that takes roughly 85–95 minutes. Calories burned: for a 70 kg person ≈ 420–440 kcal; for a 90 kg person ≈ 540–570 kcal. Actual step count to calorie conversion depends heavily on stride length, pace, and terrain. The figure often cited — "100 calories per mile" — is a reasonable rough average for 68 kg (150 lb) people walking on flat ground.
How many calories does running burn per mile?
Running burns roughly 60–80 kcal/mile for a 68 kg (150 lb) person — pace matters less than weight per mile. The formula: kcal/mile ≈ 0.63 × weight(lbs) or 1.39 × weight(kg). A 70 kg runner burns about 97 kcal/mile; a 90 kg runner burns about 125 kcal/mile. Running faster burns more per hour, but only slightly more per mile (energy cost per meter is nearly constant). A 30-minute run at 5 mph (3 miles) burns ≈ 291 kcal for a 70 kg person.
What is a MET value and how is it used?
MET (Metabolic Equivalent of Task) is a measure of exercise intensity. 1 MET = energy burned sitting at rest ≈ 1 kcal/kg/hour. Activities are classified: sedentary (1–1.5), light (1.5–3), moderate (3–6), vigorous (>6). Walking briskly = MET 4.3; cycling moderate = 8.0; running 5 mph = 8.3; HIIT = 8.0–12.0. Formula: kcal = MET × weight(kg) × hours. MET values come from the Compendium of Physical Activities (Ainsworth 2011), the standard research reference.
How many calories does 1 hour of gym workout burn?
Depends on activity. For a 70 kg person in 1 hour: Weight training (moderate) ≈ 245 kcal; Weight training (vigorous) ≈ 420 kcal; Circuit training ≈ 560 kcal; HIIT ≈ 560 kcal; Treadmill running at 5 mph ≈ 581 kcal; Stationary bike (vigorous) ≈ 595 kcal. Light machine work burns 150–250 kcal/hour; high-intensity cardio burns 500–700 kcal/hour. Gym calorie estimates on machines typically overestimate by 20–30% since they often do not account for fitness level or lack arm movement.
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Last updated: July 28, 2026