Calories Burned Calculator

Uses Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities to estimate exact calories burned per workout.

Fitness & Clinical• Calories = Duration × (MET × 3.5 × Weight / 200)

Estimate calories expended during over 25 activities including running, cycling, swimming, and gym.

Gender

Age10 – 120 yrs

yrs

Height50 – 250 cm

Weight20 – 350 kg

Activity

• Exercise: 15-30 minutes of elevated heart rate activity.

• Intense exercise: 45-120 minutes of elevated heart rate activity.

• Very intense exercise: 2+ hours of elevated heart rate activity.

Select Physical Activity

Duration (Minutes)1 – 600 mins

mins

Physical Activity MET IntensityVery High (MET ≥9)

9.8MET

Very High (MET ≥9)

Light (MET 1-3)

1-2.9

Moderate (MET 3-6)

3-5.9

Vigorous (MET 6-9)

6-8.9

Very High (MET ≥9)

9-14

Total Expended Energy579 kcal

Burn rate: ~772 kcal/hour at MET 9.8.

Evidence-based estimations. Consult a physician for personalized guidance.

Clinical Formula & Calculation Standard

Official clinical definitions and validated mathematical models

Calories Burned = Duration (min) × [MET × 3.5 × Weight (kg) / 200]

One MET is defined as the energy expended sitting quietly at rest (~1.0 kcal/kg/hour or 3.5 mL O₂/kg/minute).

Moderate intensity activities range between 3.0 and 6.0 METs (e.g., brisk walking, easy cycling).
Vigorous intensity activities exceed 6.0 METs (e.g., running, competitive soccer, lap swimming).

Calculate running/walking pace, time, or distance for 5k, 10k, marathon, or custom distances.

Calculate your maximum single-repetition lift (1RM) and percentage training rep ranges.

Find your 5 aerobic training heart rate zones using the Karvonen formula.