Calories Burned Calculator - Exercise MET Values

  • Walking (3.5 MET)
  • Running (9.8 MET)
  • Cycling (7.5 MET)
  • Swimming (8.0 MET)
  • HIIT (12.0 MET)
  • Weight Training (6.0 MET)
  • Hiking (6.0 MET)
  • Dancing (5.0 MET)
  • Elliptical (5.0 MET)
  • Yoga (3.0 MET)
Results
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Find out how many calories you burn during any workout with our Calories Burned Calculator. It uses published MET (Metabolic Equivalent of Task) values — the standard used in exercise science — combined with your body weight and workout duration.

Select from ten common activities including walking, running, cycling, swimming, HIIT, weight training, hiking, dancing, elliptical, and yoga. Each activity has a research-based MET value, so results are consistent with what you'll find in exercise physiology references.

Calories burned depends on three factors: activity intensity (MET), body weight, and duration. A heavier person burns more for the same activity — the formula accounts for this automatically. Use the result together with our BMR/TDEE calculator to plan your daily energy balance for weight loss, maintenance, or muscle gain.

Formule
kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes

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How are calories burned calculated?
The calculator uses the standard MET (Metabolic Equivalent of Task) formula: kcal = MET × 3.5 × weight in kg ÷ 200 × minutes. One MET is the energy cost of sitting quietly.
How accurate is the MET formula?
MET values are population averages, so individual results vary with fitness, intensity, and metabolism. Treat the result as a good estimate (±10-20%) rather than an exact measurement.
Which activities burn the most calories?
High-intensity activities burn the most per minute: HIIT (~12 MET), running (~9.8 MET), and swimming (~8 MET) top the list. Total burn also depends on body weight and duration.
How many calories should I burn per day?
A common target is 200-400 kcal from exercise per day, on top of your BMR and daily activity. Combine the result with our BMR calculator to plan your energy balance.

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