Exercise Calories Burned Calculator
Calculate your energy expenditure using scientifically validated MET values from the Compendium of Physical Activities
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How This Calculator Works
This calculator uses MET values (Metabolic Equivalent of Task) from the Compendium of Physical Activities to estimate calories burned during exercise. MET represents how much energy an activity requires compared to rest. A MET of 1 equals your resting metabolic rate, while running at 6 mph (MET 9.8) burns nearly 10 times more energy.
The Scientific Formula (ACSM Standard)
Calories per minute = METs × 3.5 × Body Weight (kg) ÷ 200
Example Calculation:
A 70 kg person running (MET 9.8) for 30 minutes:
Step 1: 9.8 × 3.5 × 70 ÷ 200 = 12.0 cal/min
Step 2: 12.0 × 30 = 360 calories burned
Step 1: 9.8 × 3.5 × 70 ÷ 200 = 12.0 cal/min
Step 2: 12.0 × 30 = 360 calories burned
Source: Formula based on ACSM guidelines. MET values from the 2024 Adult Compendium of Physical Activities (Herrmann et al., 2024).
Calories Burned by Exercise Type (30 Minutes)
| Exercise | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|
| Walking (3.5 mph) | 4.3 | 135 | 158 | 180 | 203 |
| Cycling (12-14 mph) | 8.0 | 252 | 294 | 336 | 378 |
| Running (6 mph) | 9.8 | 309 | 360 | 412 | 463 |
| Swimming (vigorous) | 9.8 | 309 | 360 | 412 | 463 |
| Weight Training | 5.0 | 158 | 184 | 210 | 236 |
| HIIT Training | 11.0 | 347 | 405 | 462 | 520 |
| Jumping Rope (fast) | 12.3 | 388 | 452 | 517 | 582 |
| Yoga (Vinyasa) | 4.0 | 126 | 147 | 168 | 189 |
For activity-specific estimates, try our Running Calories Calculator or Cycling Calories Calculator.
Calories Burned by Duration (70 kg Person)
| Exercise | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| Walking (brisk) | 79 | 158 | 237 | 316 |
| Jogging (5 mph) | 152 | 305 | 457 | 610 |
| Running (6 mph) | 180 | 360 | 540 | 720 |
| Cycling (moderate) | 147 | 294 | 441 | 588 |
| Elliptical (moderate) | 92 | 184 | 276 | 368 |
| CrossFit (vigorous) | 184 | 368 | 551 | 735 |
Frequently Asked Questions
How accurate is this calculator?
MET-based calculations are accurate within ±10-15% for most people. This is the same method used by fitness professionals and in clinical research. Individual results vary based on fitness level, body composition, exercise technique, and environmental factors like temperature and humidity.
What does MET mean?
MET stands for Metabolic Equivalent of Task. One MET equals 3.5 ml of oxygen consumed per kg of body weight per minute—approximately the energy used at rest. Higher MET values indicate more intense activities.
Which exercises burn the most calories?
High-intensity activities like jumping rope (MET 12.3), running at 7+ mph (MET 11.5+), and vigorous swimming (MET 9.8) burn the most calories. However, consistency matters more than intensity for long-term results.
Does this include the afterburn effect?
No. This calculator shows calories burned during exercise only. EPOC (afterburn) from high-intensity workouts can add 6-15% more calories over the following hours.
Related Tools
TDEE Calculator – Calculate your daily calorie needs. Heart Rate Zone Calculator – Find your optimal training zones. Macro Calculator – Get personalized protein, carb, and fat targets.
References
- Ainsworth BE, Herrmann SD, Jacobs Jr. DR, Whitt-Glover MC, Tudor-Locke C. A brief history of the Compendium of Physical Activities. Journal of Sport and Health Science, 2024;13(1): 3-5.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
- Okmayura, Finanta & Jefiza, Adlian & Ramadhani, Witri. (2020). The Calorie Burning Calculation System in Jogging Using a Thresholding-Based Accelerometer Sensor. Kinetik: Game Technology, Information System, Computer Network, Computing, Electronics, and Control. 5. 103-110. 10.22219/kinetik.v5i2.1005.
- Wilkin LD, Cheryl A, Haddock BL. Energy expenditure comparison between walking and running in average fitness individuals. J Strength Cond Res. 2012 Apr;26(4):1039-44. doi: 10.1519/JSC.0b013e31822e592c. PMID: 22446673.
- Williams PT. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Med Sci Sports Exerc. 2013 Apr;45(4):706-13. doi: 10.1249/MSS.0b013e31827b0d0a. PMID: 23190592; PMCID: PMC4067491.
