Calories Burned by Activity Calculator
Estimate calories burned in a workout from the activity’s MET value, your bodyweight in kilograms and the duration.
How it works
calories = MET × bodyweight(kg) × (duration in minutes ÷ 60)
A MET (metabolic equivalent of task) is how many times harder an activity works you than sitting still: a brisk walk is about 3.5 METs, running about 9.8, HIIT about 10. Because one MET roughly equals burning one kilocalorie per kilogram of bodyweight per hour, calories come straight from MET times your weight times the hours you train. Heavier bodies and longer or harder sessions burn more.
Worked example
A 70 kg person running (MET 9.8) for 30 minutes burns 9.8 × 70 × (30 ÷ 60) ≈ 343 kcal — about 686 kcal if they kept the pace for a full hour.
Frequently asked questions
Why is my watch’s number different?
Wearables blend heart rate, motion and personal data, while MET tables use population averages. Both are estimates and can differ by 15% or more, so watch the trend rather than trusting any single reading.
Should I eat back the calories I burn?
Only partly, if at all. Exercise burn is easy to overestimate, and eating all of it back often erases a deficit. Many people replace roughly half and then adjust based on results.
What exactly is a MET?
One MET is your energy use at rest — about 3.5 ml of oxygen per kg per minute. An activity at 8 METs burns roughly eight times the resting rate, which is what makes the values easy to compare across exercises.
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Educational estimate, not medical advice. Consult a qualified professional for health decisions.