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Calories burned calculator

This calories burned calculator needs an activity, how long you did it and your body weight in kilograms or pounds. The calculator estimates energy expenditure with the MET value from the 2024 Adult Compendium of Physical Activities. Add sex, age and height to get a second value adjusted to your estimated resting metabolic rate.

Example: Activity: Walking, moderate pace (2.8–3.4 mph) · Duration 30 min · Units: metric (kg, cm) · Body weight 70 kg · Personal correction: no correction · Age 35 years · Height 170 cm → Calories burned (standard MET): 133. Source: Herrmann SD et al.: 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13(1):6–12. Updated: .

min
kg
Optional: adjusts the MET value to your estimated resting metabolic rate (Harris-Benedict).
years
Only used for the corrected value.
cm
Only used for the corrected value.
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Result

Calories burned (standard MET)
133
MET value (Compendium)
3.8
Intensity
moderate (3 to 5.9 METs)
An estimate for adults, not a measurement: fitness, technique, terrain and temperature change what you actually burn. This calculator does not replace medical advice.

How it is calculated

How calories burned are calculated

One MET (metabolic equivalent) is the energy you use sitting quietly. The Compendium defines 1 MET as 1 kcal per kilogram of body weight per hour, equal to an oxygen uptake of 3.5 ml per kg per minute. So:

How to calculate calories burned

  1. Choose the activity and duration.
  2. Enter your body weight.
  3. Optionally add sex, age and height to get a personally corrected value as well.

Example: the basic formula is MET × body weight (kg) × hours. An activity with MET 8 at 70 kg for one hour gives 8 × 70 × 1 = 560 kcal.

calories = MET × body weight (kg) × duration (hours)

Example: 30 minutes of walking at a moderate pace (3.8 METs, code 17190) at 70 kg: 3.8 × 70 × 0.5 = 133 kcal. If you weigh 154 lb, the calculator first converts: 154 × 0.45359237 = 69.85 kg, giving about 133 kcal as well. The result includes the resting energy you would have used anyway (1 MET). For the extra energy from the activity alone, use (MET − 1) × kg × hours: 2.8 × 70 × 0.5 = 98 kcal.

Where the MET values come from

All values are taken from the 2024 Adult Compendium of Physical Activities (Herrmann et al., Journal of Sport and Health Science, 2024). Each activity has a five-digit code; the first two digits give the group (17 = walking, 12 = running, 01 = bicycling). The values are averages measured in adults. For people aged 60 and over, a separate Older Adult Compendium lists partly different values.

The personally corrected value

A standard MET assumes the same resting metabolic rate of 3.5 ml O₂/kg/min for everyone. For many people it is lower, especially with higher age or body weight. The Compendium authors therefore describe a corrected MET:

Example: a 35-year-old woman, 165 cm, 60 kg. Resting rate 1,370.4 kcal/day, which is 3.17 ml/kg/min. Walking at 3.8 METs becomes 3.8 × 3.5 ÷ 3.17 = 4.19 METs, so 4.19 × 60 × 0.5 = about 126 kcal instead of 114 kcal. The Compendium suggests the corrected value for individual estimates and the standard value for comparisons and research.

Limits of the estimate

MET values describe typical averages, not a measurement of you. Fitness, technique, incline, wind, breaks and heat can change the result considerably. The intensity levels (light below 3, moderate 3 to 5.9, vigorous 6 METs or more) follow the Physical Activity Guidelines for Americans and are based on the standard MET. If you have a health condition, are pregnant or take medication, talk to your doctor about exercise and nutrition.

Related: estimate your resting calories with the BMR calculator, your running speed with the pace calculator, and turn steps into distance with the steps to km calculator.

Frequently asked questions

How many calories does jogging burn?

Jogging at a self-selected pace is 7.5 METs (code 12020). At 70 kg (154 lb) for 30 minutes that is 7.5 × 70 × 0.5 = about 263 kcal; at 80 kg about 300 kcal.

How many calories does an hour of cycling burn?

At 12–13.9 mph (8.0 METs, code 01030) a 70 kg person burns about 8.0 × 70 × 1 = 560 kcal per hour. At a leisurely 10–11.9 mph (6.8 METs) it is about 476 kcal.

Does the result include my resting calories?

Yes. MET × kg × hours includes 1 MET for resting metabolism. Subtract 1 from the MET value to see only the extra calories from the activity.

Why is the corrected value usually higher?

The standard MET assumes a resting oxygen uptake of 3.5 ml per kg per minute. If your estimated resting rate is lower, the same effort equals more METs relative to your rest, so the estimate goes up.

How do I enter my weight in pounds?

Switch the units to imperial and enter pounds and inches. The calculator converts with 1 lb = 0.45359237 kg and 1 in = 2.54 cm.

Sources and legal basis

As of: · Editorial policy

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