Calories Burned Calculator: MET-Based Exercise Guide
Not all exercises burn the same number of calories. Our Calories Burned Calculator uses MET (Metabolic Equivalent of Task) values to estimate energy expenditure for 30+ activities.
What Is MET?
MET measures exercise intensity relative to rest:
- 1 MET = Sitting quietly (your resting metabolic rate)
- 3 METs = Walking at a moderate pace (3× resting energy)
- 10 METs = Running at 10 km/h (10× resting energy)
The formula is simple:
Calories burned = MET × weight(kg) × duration(hours)
Example
A 75 kg person running for 30 minutes at 10 km/h (MET 9.8):
- Calories = 9.8 × 75 × 0.5 = 368 kcal
MET Values for Common Activities
| Activity | MET | Cal/hr (75 kg) |
|---|---|---|
| Walking, casual | 3.5 | 263 |
| Walking, brisk | 5.0 | 375 |
| Running, 8 km/h | 8.3 | 623 |
| Running, 13 km/h | 11.8 | 885 |
| Cycling, moderate | 8.0 | 600 |
| Swimming, freestyle | 8.3 | 623 |
| Weightlifting | 6.0 | 450 |
| HIIT | 12.0 | 900 |
| Jump rope | 12.3 | 923 |
| Yoga, Hatha | 2.5 | 188 |
| Basketball | 6.5 | 488 |
| Soccer | 7.0 | 525 |
Which Exercises Burn the Most Calories?
Per 30 minutes for a 75 kg person:
- Jump rope — 461 kcal
- Butterfly swimming — 518 kcal
- Running, 16 km/h — 544 kcal
- HIIT — 450 kcal
- Running, 13 km/h — 443 kcal
Factors That Affect Calorie Burn
- Body weight — Heavier people burn more calories doing the same activity
- Intensity — Higher MET = more calories per minute
- Duration — Longer sessions burn more total calories
- Fitness level — Fitter people are more efficient and may burn slightly fewer calories
- Age and sex — Metabolic differences affect total burn
How to Use This for Fat Loss
The Right Deficit
Calculate your calorie deficit →
Exercise can increase your deficit, but diet is the primary driver of fat loss. A typical 30-minute run burns ~300–400 kcal — easily undone by a single snack.
Combine Cardio + Strength
- Strength training builds muscle, increasing your BMR
- Cardio creates additional calorie burn
- Together, they optimize body composition
Calculate your BMR → Find your heart rate zones →