Calories Burned Calculator
Estimate the calories you burn in an activity from your weight, the duration, and the activity's MET value.
The MET formula
70 kg running at 6 mph (MET 9.8) for 30 min: 9.8 × 3.5 × 70 ÷ 200 × 30 = ~360 calories.
A 130 lb (59 kg) person compares two sessions:
30 minutes of HIIT (MET 7.8): 7.8 × 3.5 × 59 ÷ 200 × 30 ≈ 242 calories.
60 minutes of yoga (MET 3): 3 × 3.5 × 59 ÷ 200 × 60 ≈ 186 calories.
Despite taking half the time, the HIIT session burns about 56 more calories than yoga — a clear illustration that intensity (the MET value) matters just as much as time spent, since the formula multiplies both together.
How to read the number
MET-based estimates are a solid ballpark, but treat them as approximate — real burn swings 10–30% with fitness, intensity, terrain, and efficiency, and fitness trackers (which use similar models plus heart rate) aren't exact either. Two practical takeaways: heavier bodies burn more for the same activity (the calorie count scales with weight), and exercise is a smaller lever than most people assume — it's hard to out-train a diet, so pair activity with a sensible calorie target. Use this to compare activities and roughly fuel long sessions, not to justify precise "I earned dessert" math.
How body weight scales the burn (running, MET 9.8, 30 min)
| Body weight | Calories burned |
|---|---|
| 60 kg (132 lb) | ~309 cal |
| 80 kg (176 lb) | ~412 cal |
| 100 kg (220 lb) | ~515 cal |
The relationship is directly proportional — going from 60 kg to 100 kg (a 67% increase in weight) increases the calorie burn by that same 67%, because body weight is a straight multiplier in the MET formula rather than a diminishing or scaling factor.
Common calorie-burn estimation mistakes
- Assuming duration alone determines total burn. As the HIIT-vs-yoga example above shows, a shorter, harder session can out-burn a longer, easier one.
- Comparing your burn number to someone else's without accounting for weight. The table above shows how much body weight alone changes the total for an identical activity and duration.
- Treating a fitness tracker's number as exact. Trackers use a similar MET-based model plus heart rate data and still carry a meaningful margin of error, typically in the same 10-30% range as this calculator.
Frequently asked questions
How are calories burned calculated?
MET × 3.5 × kg ÷ 200 × minutes. 70 kg running 30 min ≈ 360 cal.
What is a MET?
A metabolic equivalent — activity energy vs. rest. Walking ~3.5, running 8–12 METs.
How accurate are the estimates?
Approximate — often ±10–30%. A guide, not a precise ledger.
Does a longer, easier workout always burn more?
Not necessarily — a shorter, higher-intensity session can out-burn a longer, low-intensity one, since MET and duration multiply together.
Why do two people burn different calories doing the same workout?
Body weight is a direct multiplier in the formula, so a heavier person burns more for the identical activity and duration — it's not about effort or fitness level.
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Medical disclaimer: An estimate based on published MET values, not medical advice. Individual burn varies. MET values: Compendium of Physical Activities. Last reviewed: September 2026.