Workout Calorie Calculator
Last updated: 2026-06-25
Calories burned during a workout are calculated from the activity's MET value, your body weight, and time. The formula is calories (kcal) = MET x body weight (kg) x time (hours).
Example: a 70 kg person doing an 8 MET activity (fast running) for 30 minutes burns 8 x 70 x 0.5 = 280 kcal.
Enter activity, weight, and time
Estimated calories burned
0kcal
| Item | Value |
|---|---|
| MET applied | |
| Body weight | |
| Duration | |
| Burn rate per minute | |
| Body fat equivalent (7,700 kcal/kg) | |
| Total calories burned |
MET-based math is an average estimate. Actual burn depends on intensity, muscle mass, age, and efficiency, and can differ from heart-rate devices.
How to use
- Select activity — Choose an activity such as running, cycling, or weight training, and its MET value is applied.
- Enter weight and time — Enter your body weight (kg) and how long you exercised (minutes).
- View results — Press Calculate to see calories burned (kcal) and the rate per minute.
The calories-burned formula and MET values
Calories burned during exercise are calculated using the MET (Metabolic Equivalent of Task) value. A MET expresses an activity's energy cost as a multiple of resting metabolism, so harder activities have higher values. The formula is:
Calories (kcal) = MET x body weight (kg) x time (hours)
| Activity | MET | Intensity |
|---|---|---|
| Walking (4 km/h) | 3.5 | Light |
| Brisk walking (6 km/h) | 4.3 | Light-moderate |
| Jogging (8 km/h) | 7.0 | Moderate |
| Running (10 km/h) | 9.8 | Vigorous |
| Cycling (19-22 km/h) | 7.5 | Moderate |
| Swimming (freestyle) | 5.5 | Moderate |
| Weight training (vigorous) | 6.0 | Moderate-vigorous |
| Yoga (Hatha) | 2.5 | Light |
Since 1 kg of body fat is about 7,700 kcal, a cumulative 7,700 kcal deficit from exercise and diet would in theory cut 1 kg of body fat. It is more effective to pair exercise with diet rather than rely on exercise alone. Check your protein and carb needs with the macro calculator.
Frequently asked questions (FAQ)
What is a MET?
A MET (Metabolic Equivalent of Task) is a unit of energy expenditure, where resting metabolism equals 1 MET. An 8 MET activity, for example, burns about 8 times the energy of rest. Calories burned = MET x body weight (kg) x time (hours).
What is the formula for calories burned?
Calories burned (kcal) = MET x body weight (kg) x time (hours). For example, a 70 kg person doing an 8 MET activity for 30 minutes (0.5 hours) burns 8 x 70 x 0.5 = 280 kcal.
Why does this differ from my fitness app or machine?
MET-based math is an average estimate. Actual calories burned depend on intensity, muscle mass, age, sex, and efficiency, and can differ from heart-rate devices or apps. Use it as a reference.
How many calories equal 1 kg of body fat?
About 7,700 kcal equals 1 kg of body fat. So a cumulative 7,700 kcal deficit from exercise and diet would, in theory, reduce body fat by 1 kg, though water and muscle changes mean actual scale weight may differ.
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Last updated: 2026-06-25