Calculate calories burned for 20+ exercises and daily activities. Based on MET (Metabolic Equivalent of Task) values — the most accurate method for exercise calorie estimation.
Fill in the details and
your result appears here.
Choose from 25+ exercises and daily activities grouped by category.
Calorie burn scales directly with body weight — heavier = more calories burned.
Enter how long you did or plan to do the activity.
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest (1 MET). Running at 8 km/h has a MET of 8 — meaning it burns 8× the calories of sitting still. Fat burned assumes ~7.7 kcal per gram of fat.
Metabolic Equivalent of Task — a measure of exercise intensity. Sitting = 1 MET. Running = 8–14 MET. Your calorie burn = MET × your weight in kg × hours exercised.
Moving a heavier body requires more energy. A 90kg person running burns about 28% more calories than a 70kg person running the same distance at the same pace.
MET-based calculations are accurate within ±15% for most people. Individual variation in fitness level, efficiency, and metabolism affects actual burn.
At 70kg and 5 km/h (MET 3.5): 3.5 × 70 × 0.5 = 122.5 calories. At 90kg, the same walk burns about 157 calories.
A 70 kg person burns approximately 150-200 calories walking briskly for 30 minutes. Running burns approximately 300-400 calories in 30 minutes. Calorie burn increases with body weight and exercise intensity.