Exercise Calorie Calculator

Estimate calories burned from exercise type, body weight, duration, and intensity.

Calories burned

453.6 kcal

MET-based estimate

Per minute

10.1 kcal

Average burn rate

MET

Activity intensity

Duration

45 min

72 kg body weight

Exercise inputs

Estimate calories burned from body weight, duration, and MET intensity.

Body weight

Duration

min

MET value

Walking 3, cycling 6, running 8-12

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What is the exercise calorie calculator?

This calculator estimates calories burned during exercise using MET, body weight, and duration. It follows ACSM and Compendium of Physical Activities style references and includes more than 70 activities, from walking and running to swimming, cycling, strength training, sports, yoga, and daily activities.

MET formula

Calories (kcal) = MET x body weight (kg) x time (hours). Actual burn can differ by about 10% to 15% depending on fitness, technique, heart rate, and environment.

MET interpretation and examples

Intensity bands

1 MET is complete rest, such as sitting and watching TV.
3 to 6 MET is moderate activity, such as brisk walking or light cycling.
6 to 9 MET is vigorous activity, such as jogging, swimming, or tennis.
9+ MET is very vigorous activity, such as fast running, jump rope, or HIIT.
For a 70 kg person doing 8.3 MET jogging for 30 minutes, the calculation is 8.3 x 70 x 0.5 = about 290 kcal.

70 kg, 30-minute calorie references

Slow walking at 3 km/h, 2.3 MET: about 80 kcal.
Brisk walking at 6.5 km/h, 5.0 MET: about 175 kcal.
Jogging at 8 km/h, 8.3 MET: about 290 kcal.
Running at 12 km/h, 12.5 MET: about 438 kcal.
Swimming freestyle, 6.0 MET: about 210 kcal.
Jump rope, 11.0 MET: about 385 kcal; HIIT, 10.0 MET: about 350 kcal; weight training, 5.0 MET: about 175 kcal.

Weight-loss and activity guidance

Calorie goals

Losing 1 kg of body fat requires roughly a 7,700 kcal cumulative deficit.
A weekly 0.5 kg loss target needs about 550 kcal daily deficit, modeled as exercise 300 kcal plus diet 250 kcal.
A weekly 1 kg loss target needs about 1,100 kcal daily deficit, modeled as exercise 500 kcal plus diet 600 kcal.
Healthy loss speed is about 0.5 to 1 kg per week.
NEAT, or non-exercise activity thermogenesis, such as stairs, cleaning, gardening, and walking while calling, can add roughly 200 to 500 kcal per day.

WHO and training notes

WHO-style adult guidance is 150 to 300 minutes of moderate aerobic activity per week or 75 to 150 minutes of vigorous aerobic activity.
Strength training is recommended at least 2 days per week.
Adding 1 kg of muscle is modeled as burning about 50 kcal more per day, and post-exercise oxygen consumption can last up to 48 hours after hard training.
Warm up for 5 to 10 minutes, exercise at least 1 to 2 hours after a meal, and drink 250 to 500 mL of water about 30 minutes before exercise.
Beginners should start with low to moderate intensity about 3 to 4 times per week for 30 minutes and rest sore muscles for 48 hours.