Calories Burned Calculator

How the MET-Based Calories Burned Formula Works

The Metabolic Equivalent of Task (MET) is a standardized measure of energy expenditure relative to rest. A MET of 1.0 equals the energy your body burns sitting quietly — roughly 1 kcal per kg of body weight per hour. Physical activities have MET values ranging from about 1.5 (slow walking) to 23 (competitive sprinting). The formula is: Calories = MET × weight (kg) × duration (hours). A 70 kg person running at 7 mph (MET 9.8) for 30 minutes burns approximately 70 × 9.8 × 0.5 = 343 kcal. This is a scientifically validated estimation method used in epidemiological research and fitness science. Combine these results with your TDEE to understand your full daily energy balance.

Calorie burn during exercise depends on several factors beyond activity type: body weight (heavier individuals burn more), fitness level (fitter people may burn fewer calories doing the same activity as the body becomes more efficient), intensity (harder effort = higher MET), and environmental conditions (heat, altitude). The MET formula provides a reliable population-level estimate. For individual precision, a heart rate monitor or metabolic device may offer more personalized data. High-intensity activities like HIIT, jump rope, and running offer the most calories burned per minute, making them efficient choices for fat loss goals. Tracking burned calories alongside dietary intake using a macro calculator creates a complete energy balance picture.

Exercise calorie burn is only part of total daily energy expenditure. Non-exercise activity thermogenesis (NEAT) — the calories burned through fidgeting, walking around, and daily tasks — can vary by 300–700 kcal/day between individuals. The thermic effect of food (TEF) contributes roughly 10% of calorie intake. Your BMR accounts for the largest share (60–75%). Understanding all components helps you make informed decisions about creating a calorie deficit for weight loss or a surplus for muscle gain without relying solely on exercise calories.

For informational purposes only. MET values are population averages; individual calorie burn will vary.