Estimate how many calories you burn during different physical activities based on your weight and duration.
Last updated: March 2026
Medical disclaimer: This calculator provides an estimate only and is for informational and educational purposes only. It is not a medical device and is not a substitute for professional medical advice, diagnosis, or treatment.
Individual calorie expenditure can vary based on fitness level, body composition, medications, illness, stress, hydration, environment, and heart rate measurement accuracy. Use results with caution and consult a qualified healthcare professional before making medical, training, or nutrition decisions.
Health Disclaimer: This calculator provides an estimate of calories burned using general MET-based formulas. Results are for informational and educational purposes only and are not medical advice.
Actual energy expenditure varies based on age, sex, body composition, fitness level, exercise intensity, medical conditions, medications, and other individual factors. Always consult a qualified healthcare professional before making health, exercise, or nutrition decisions based on estimated results.
MET stands for "Metabolic Equivalent of Task." It is a physiological measure expressing the energy cost of physical activities. One MET is defined as the energy you use while resting (sitting quietly). An activity with a MET value of 4 means you are using 4 times the energy you would use at rest.
By multiplying the MET value of an activity by your weight and the duration, we can estimate the total calories burned. Note that this is an estimate; individual factors like muscle mass, age, and fitness level also play a role.
Running for 30 minutes at 6 mph (MET 9.8) for a 150 lb person:
Step 1: 9.8 × 68 × 0.5 = 333.2
Final Answer: You burned approximately 333 calories.
Yes. The MET values provided are averages. If you are working harder than the average person at that speed, your burn rate will be higher.
Absolutely. Muscle is more metabolically active than fat, meaning people with more muscle burn more calories even at rest and during exercise.
This formula estimates total calories burned during the activity, which includes your resting metabolic rate for that time period.
Trackers use similar formulas but often include heart rate data for better accuracy. They are generally within 10-20% of actual values.
Yes. The same activity at higher intensity will have a higher MET value. For example, running at 8 mph burns more calories than running at 6 mph.
BMR is your resting calorie burn rate. MET values are multipliers of your resting rate, so 1 MET ≈ your BMR per hour.
Yes, heavier individuals burn more calories during the same activity because it requires more energy to move a heavier body.
The formula is based on scientific research but is an estimate. Actual burn varies by individual fitness level, metabolism, age, and health status.
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