Estimate calories burned during exercise
Calories burned
Estimate calories burned during an activity from its intensity (MET), your weight, and how long you exercised.
Formula
calories = MET × weight (kg) × duration (hours)
Assumptions
- MET (Metabolic Equivalent of Task) values are population averages for a given activity intensity — actual calorie burn varies with fitness level, effort, terrain, and individual metabolism.
- MET values are graded by intensity, not just by activity: "weight training" ranges from 3.5 for a general session to 6.0 for vigorous effort, and cycling from 6.8 to well above 10 as speed rises. A single number per sport is always an approximation.
- This is a gross figure — it includes the calories you would have burned at rest over the same period, rather than only the additional burn from exercising.
- This is informational only and is not medical or nutritional advice.
Frequently asked questions
What MET value should I use for my activity?
Common references: walking ~3.5, light cycling ~7.5, running at 10km/h ~9.8, swimming laps ~6.0, and weight training ~5.0. Search "[your activity] MET value" for a more specific figure.
Why don't two people burn the same calories doing the same workout?
MET-based estimates assume an average effort level for that activity — actual calorie burn also depends on individual fitness, muscle mass, and how hard you personally push during the activity.
Sources