Calories Burned Calculator
Estimate calories burned for 20 common activities from your weight and workout duration using research-based MET values.
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How many calories does a 30-minute run actually burn? Exercise scientists answer that question with METs — Metabolic Equivalents of Task. One MET is the energy you burn sitting quietly, defined as 3.5 mL of oxygen per kilogram of body weight per minute. An activity rated at 7 METs burns seven times that resting rate. This calculator uses MET values consistent with the Compendium of Physical Activities, the standard reference used in US exercise research.
How it's calculated
Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes
Your weight in pounds is converted to kilograms (1 lb = 0.45359237 kg). The 3.5 ÷ 200 portion converts oxygen consumption into calories per minute, which is then multiplied by your duration. Worked example: a 170 lb (77.1 kg) person running at 6 mph (9.8 METs) for 30 minutes burns 9.8 × 3.5 × 77.1 ÷ 200 × 30 ≈ 397 calories — about 13.2 calories per minute.
Two things follow directly from the formula. First, heavier people burn more calories doing the same workout, because moving more mass costs more energy. Second, intensity matters more than activity type: running at 8 mph (11.8 METs) burns roughly 20% more per minute than running at 6 mph (9.8 METs), and jump rope (11.0 METs) rivals both.
Assumptions and limitations: MET values are population averages measured at a standard pace. Your true burn depends on fitness level, body composition, terrain, and technique — a hilly hike or an aggressive HIIT session can exceed the listed value, while a leisurely version falls short. The estimate is also a gross figure: it includes the calories you would have burned at rest during that time. Finally, MET research assumes steady-state effort, so it understates the small afterburn (EPOC) that follows very intense intervals. Treat results as a solid planning estimate, not a lab measurement, and pair them with the TDEE calculator to set daily targets.
Frequently asked questions
What is a MET?
A MET (Metabolic Equivalent of Task) is a multiple of your resting energy burn. 1 MET = sitting quietly = 3.5 mL of oxygen per kg of body weight per minute. Running at 6 mph is 9.8 METs, meaning it burns about 9.8 times your resting rate.
How accurate are MET-based calorie estimates?
They are good planning estimates — usually within 10-20% for steady-state cardio. Accuracy drops for skill-based or interval activities where individual effort varies a lot. Fitness trackers use similar math plus heart-rate data and are not dramatically more accurate.
Which exercise burns the most calories?
Per minute, the highest values on this list are running at 8 mph (11.8 METs) and jump rope (11.0 METs). For a 170 lb person, both burn roughly 890-955 calories per hour. Sustainable duration matters too — a 60-minute moderate ride can beat a 15-minute sprint session.
Do heavier people burn more calories?
Yes. The formula scales linearly with body weight in kilograms, so a 250 lb person burns about 47% more calories than a 170 lb person doing the same activity for the same time.
Does this number include calories I would have burned anyway?
Yes — MET estimates are gross calories, including your resting burn during the activity. The extra cost of the exercise itself is roughly (MET − 1) ÷ MET of the total, so a 397-calorie run at 9.8 METs adds about 356 calories beyond rest.
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Results from this calculator are estimates for informational use only — not financial, medical, or professional advice. Read our full disclaimer before acting on any number you see here.