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Calculate how many calories you burn during exercise. Select your activity, enter your weight and duration for instant results.
MET (Metabolic Equivalent of Task) is a standardized measure of exercise intensity. 1 MET represents the energy cost of sitting quietly (approximately 3.5 ml of oxygen per kg of body weight per minute). Activities are rated by their MET values — walking is about 3.5 METs, while running is about 9.8 METs.
Calories burned are calculated using the formula: Calories = MET × weight (kg) × duration (hours). For example, a 70 kg person jogging (7 MET) for 30 minutes burns approximately 7 × 70 × 0.5 = 245 calories. This formula provides a reliable estimate for most activities.
The WHO recommends adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Additionally, muscle-strengthening activities should be done 2 or more days per week. These guidelines support cardiovascular health, weight management, and mental wellbeing.
Several factors influence calorie burn beyond MET values: body weight and composition, fitness level, exercise intensity and technique, environmental conditions (temperature, altitude), age, and genetics. Fitter individuals may burn fewer calories for the same activity as their bodies become more efficient.