Calories Burned Calculator
Estimate calories burned during exercise.
Select an activity type, enter your weight and duration to calculate total calories burned using MET values.
Calories Burned
Calories burned during exercise are estimated using MET (Metabolic Equivalent of Task) values, which represent the energy cost of an activity relative to rest.
Formula:
Calories Burned = MET × Weight (kg) × Duration (hours)
Common MET values:
- Walking (3.5 mph): 4.3
- Running (6 mph / 10 min pace): 9.8
- Cycling (moderate): 8.0
- Swimming (moderate): 7.0
- Weightlifting (general): 3.5
- Yoga: 3.0
- HIIT: 8.0
- Jump rope: 11.0
- Rowing (moderate): 7.0
- Hiking: 6.0
Unit note: The formula uses kilograms (kg) internally. If you enter your weight in pounds (lbs), the calculator automatically converts it to kg (1 lb = 0.4536 kg) before calculating.
Note: These are estimates. Actual calories burned depend on fitness level, intensity, body composition, and environmental factors.