Calories Burned Calculator
This calories burned calculator estimates the energy you use walking, running, cycling or lifting.
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The science behind the calories burned calculator
Show the formulas, method and sources
The MET method estimates energy use from the type of activity, your weight and your time. A MET is the energy cost of an activity as a multiple of resting energy use. One MET equals about 1 calorie per kilogram per hour.
Formulas
Calories burned
Calories = METs x weight (kg) x time (hours)
One MET
1 MET = 1 kcal per kg per hour
MET values used (2024 Compendium code)
Walking, 2.8 to 3.4 mph: 3.8 (17190)Walking, 3.5 to 3.9 mph: 4.8 (17200)Running, 5.0 to 5.2 mph: 8.5 (12030)Running, 6 to 6.3 mph: 9.3 (12050)Running, 7 mph: 11.0 (12070)Cycling, 10 to 11.9 mph: 6.8 (01020)Cycling, 12 to 13.9 mph: 8.0 (01030)Cycling, 14 to 15.9 mph: 10.0 (01040)Weight training, multiple exercises, 8 to 15 reps: 3.5 (02054)Weight training, squats and deadlifts: 5.0 (02052)Weight lifting, vigorous effort: 6.0 (02050)Circuit training, bodyweight exercises: 6.0 (02032)
How it works, step by step
- First, the calculator looks up the MET value for your activity.
- Then it multiplies that value by your weight in kilograms.
- Next, it multiplies by your time in hours.
- Finally, it rounds the result to the nearest calorie.
Worked example
A person who weighs 70 kg and runs at 6 to 6.3 mph for 30 minutes uses 9.3 x 70 x 0.5 = 325.5 calories, which rounds to 326.
Accuracy and limits
While the Compendium of Physical Activities lists MET values for hundreds of activities, only some are measured. In its 2011 edition, 561 of 821 codes had measured values, and the project describes itself as moving toward being fully evidence based.
This tool uses 2024 values from the current edition's pages for walking, running, bicycling and conditioning exercise. A MET value is an average for a group, so your own energy cost can be higher or lower.
The estimate counts all the energy you use during the activity, including the part your body uses at rest.
- Because hills, wind, equipment and technique change the real cost, two people can burn different amounts.
- The activity list is short on purpose, because each entry matches a page of the Compendium.
- Your activity level in the TDEE calculator already covers workouts, so skip adding this number on top when you plan meals.
Sources
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-1581. Used for: What the Compendium is, and how many of its codes had measured MET values.
- Compendium of Physical Activities. 2024 Adult Compendium of Physical Activities (home page). Used for: The definition of a MET as 1 kcal per kg per hour.
- Compendium of Physical Activities. 2024 Adult Compendium: walking. Used for: MET values for walking at 2.8 to 3.4 mph and 3.5 to 3.9 mph.
- Compendium of Physical Activities. 2024 Adult Compendium: running. Used for: MET values for running at 5.0 to 5.2, 6 to 6.3 and 7 mph.
- Compendium of Physical Activities. 2024 Adult Compendium: bicycling. Used for: MET values for cycling at 10 to 11.9, 12 to 13.9 and 14 to 15.9 mph.
- Compendium of Physical Activities. 2024 Adult Compendium: conditioning exercise. Used for: MET values for weight training and bodyweight circuits.
Sources and math last reviewed: .
Questions people ask
What is a MET?
A MET is the energy cost of an activity as a multiple of your resting energy use. The Compendium defines one MET as 1 kcal per kilogram per hour.
How accurate are calorie burn estimates?
They are averages, so your own number can differ. Body size, fitness, terrain and technique all change the real cost, which is why the result is an estimate.
Should I eat back the calories I burn?
No. The activity level in your TDEE already includes a typical week of workouts, so adding exercise calories on top would count them twice.
Why is the activity list short?
Each entry matches a 2024 Compendium page. A short list also avoids guessing values the tool could not confirm.
Does lifting weights burn many calories?
The Compendium gives weight training 3.5 to 6.0 METs depending on the style. Running at 6 mph has a MET value of 9.3, so weight training has a smaller hourly cost.
These calculators give general estimates for adults and are not medical advice. For decisions about your own health, talk with a doctor or a registered dietitian. How we write and check things