Find out how many calories you burn during any workout. Supports 20+ activities including running, cycling, swimming, and more.
Calculate Calories Burned ↓Based on MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities.
That's equivalent to burning off:
Each activity has a MET (Metabolic Equivalent of Task) value — a measure of how intense it is relative to sitting quietly, which is defined as 1 MET. Running at a moderate pace, for instance, is around 10 METs, meaning it burns roughly 10 times the energy of resting. These values come from the Compendium of Physical Activities, a research database maintained and updated by exercise scientists.
Heavier people burn more calories doing the same activity, because moving a larger body mass against gravity or through water/air resistance requires more energy. This is why calorie burn calculators always need body weight as an input — a MET value alone can't tell you calories without it.
The longer you exercise, the more calories you burn, in a roughly linear relationship for steady-state activities. The formula is: Calories = MET × weight (kg) × duration (hours) × 1.05 (a standard correction constant). This is why a 60-minute run burns close to double what a 30-minute run at the same pace burns.
MET-based estimates are population averages and don't account for individual fitness level, muscle mass, age, or exercise efficiency. A trained athlete may burn somewhat fewer calories than this estimate for the same activity because their body has become more efficient at it, while a beginner working at the same relative intensity may burn slightly more.
Which is more effective for performance.
Read →Which cardio type actually fits your goals.
Read →Running pace, speed, and race time predictor.
Open →Which is better for weight loss.
Read →