Estimate the calories you burn in an activity.
Calories = MET × weight (kg) × hours. A 70 kg person running at 5 mph (8.3 MET) for 30 minutes burns about 291 kcal.
A MET (metabolic equivalent) measures how intense an activity is compared with sitting quietly: 1 MET is rest, walking is around 3.5 MET and running around 8–12. This calculator multiplies the MET value of 31 common activities by your weight and the time to estimate calories burned, with a table of other durations.
Real burn varies with fitness, terrain and technique, and exercise is only part of daily energy use — see the TDEE Calculator. Use the Target Heart Rate Calculator for intensity and the Pace Calculator for runs.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| Activity intensity | 8.3 MET |
| Calories burned (total) | 291 kcal |
| Calories per minute | 9.7 kcal |
| Net of resting calories (activity only) | 256 kcal |
| Duration | Calories burned |
|---|---|
| 15 minutes | 145 kcal |
| 30 minutes | 291 kcal |
| 45 minutes | 436 kcal |
| 60 minutes | 581 kcal |
| 90 minutes | 872 kcal |
| Activity | Calories burned |
|---|---|
| Walking 3 mph | 123 kcal |
| Running 5 mph | 291 kcal |
| Cycling moderate | 280 kcal |
| Swimming laps | 203 kcal |
| Yoga (hatha) | 88 kcal |
A metabolic equivalent: the energy cost of an activity relative to resting. 1 MET ≈ 1 kcal per kg per hour.
About 3.5 MET at 3 mph, so a 70 kg person burns roughly 245 kcal in an hour.
Roughly 8–12 MET depending on speed — about 580–840 kcal an hour for a 70 kg person.
It takes more energy to move more weight, so the same activity costs more calories.
No. MET values are averages; individual burn can differ by 10–20%.
Not necessarily — estimates are rough. Many people use them as a guide only.
It uses the published formula: calories = MET × weight (kg) × time (h) The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
Yes. Choose centimetres or feet and inches for height, and kilograms, pounds or stone for weight; the results are converted for you.
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.
