Everyone who exercises wants to know what it is worth in calories, whether to plan a weight-loss programme or just to understand how a run compares with a swim. The most widely used method is based on METs, or metabolic equivalents: multiples of the energy you use sitting quietly. A brisk walk is about 4.8 METs, which means it burns roughly 4.8 times as much energy as resting. Multiply by your weight and the time you spend, and you have an estimate of calories burned. This calculator does that for over thirty activities, using values from the 2024 Adult Compendium of Physical Activities.
The result is an estimate. Treat it as a guide to relative effort, not an exact measurement.
How to use the calories burned calculator
- Enter your body weight in kilograms or pounds.
- Choose the activity that best matches what you did. The MET value is shown beside the name.
- Enter how long you did it, in minutes.
- Read gross and net calories. Gross is the total energy used; net is the extra above what you would have burned at rest.
Calories burned formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Energy in kJ = kcal × 4.184
The relationship rests on the definition of the MET: 1 MET is about 3.5 mL of oxygen per kilogram per minute, which equals roughly 1 kcal per kilogram per hour. The MET values are from the 2024 update of the Compendium (Herrmann et al., J Sport Health Sci 2024;13:6–12), which assigns a code and a MET value to each of hundreds of activities, based on measured oxygen uptake studies in adults.
The Compendium MET values include the energy you would use anyway at rest (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Weight-loss maths usually uses net calories, because your resting energy is already part of your daily total.
Worked example
A 70 kg person walks briskly (3.5–3.9 mph, Compendium code 17200, 4.8 METs) for 60 minutes.
- Gross: 4.8 × 70 × 1 = 336 kcal
- Net: (4.8 − 1) × 70 × 1 = 266 kcal
- In kilojoules: 336 × 4.184 = 1,406 kJ
A 82 kg person doing 45 minutes of weight training (code 02054, 3.5 METs) burns 3.5 × 82 × 0.75 = 215 kcal.
Gross calories per 30 minutes by body weight
| Activity (Compendium code in order) | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|
| Walking, moderate (2.8–3.4 mph) | 3.8 | 114 | 133 | 152 | 171 |
| Walking, brisk (3.5–3.9 mph) | 4.8 | 144 | 168 | 192 | 216 |
| Running, 6 mph | 9.3 | 279 | 326 | 372 | 419 |
| Cycling, 12–13.9 mph | 8 | 240 | 280 | 320 | 360 |
| Swimming laps, slow | 5.8 | 174 | 203 | 232 | 261 |
| Aerobics, general | 7.3 | 219 | 256 | 292 | 328 |
| Weight training | 3.5 | 105 | 122 | 140 | 158 |
| Yoga, Hatha | 2.3 | 69 | 80 | 92 | 103 |
| Tennis, moderate | 6.8 | 204 | 238 | 272 | 306 |
| Jump rope, moderate | 11.8 | 354 | 413 | 472 | 531 |
What the numbers mean for your day
- Exercise is a small part of daily energy. A 30-minute run burns a few hundred calories, while a day’s total is typically over 2,000; see the TDEE Calculator.
- Food intake matters more for weight change. A 300 kcal workout is cancelled by a single snack, so combine activity with the Calorie Calculator and Calorie Deficit Calculator.
- Intensity beats duration for efficiency. Vigorous activity burns more per minute, but the best choice is the one you will keep doing.
- Health benefits go beyond calories. Exercise improves cardiovascular fitness, bone density, mood and sleep regardless of weight change.
Limits of the MET method
MET values are averages from adults aged 18 to 64 and assume typical effort. They do not adjust for age, sex, fitness, body composition, wind, terrain or temperature. Heavier or less fit people usually use more energy at a given pace; trained people use less. The MET system also assumes a standard resting metabolic rate of 3.5 mL O2/kg/min, which overstates resting energy in some people and understates it in others. For specific activities see the Calories Burned Walking Calculator and Calories Burned Running Calculator, and for the MET reference itself the MET Calculator.
This page is for information only and is not medical advice. If you have a heart condition, are pregnant or are new to exercise, speak to a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- Ainsworth BE, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc 2011;43:1575–1581.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How are calories burned estimated?
The calculator uses MET values: multiples of resting energy use. One MET is about 1 kcal per kilogram of body weight per hour, so calories = MET × weight in kg × hours. The MET values come from the 2024 Adult Compendium of Physical Activities.
What is the difference between gross and net calories?
Gross calories include the energy your body would have used anyway at rest. Net calories subtract that: (MET − 1) × kg × hours. If you are counting calories for weight loss, the net figure is the better one to compare with a food log, because your daily target already contains resting energy.
How accurate is it?
Compendium values are averages for groups of adults, so they can be 10 to 20 percent off for an individual depending on fitness, technique, terrain, age and body composition. Wearables are not more accurate for energy; studies show considerable error.
Why do heavier people burn more calories?
Moving more body mass takes more energy. Because the formula multiplies by weight, a 90 kg person burns 50 percent more than a 60 kg person doing the same activity for the same time.
Can I add calories from different activities?
Yes. Run the calculator for each activity and add the results. For a whole day, the Calorie Calculator and TDEE Calculator estimate your total energy use.