Calories Burned Calculator — Exercise Energy Studio
Estimate the calories expended during physical exercise and daily activities with our Calories Burned Calculator! Based on the 2011 Compendium of Physical Activities, our tool utilizes clinical Metabolic Equivalent of Task (MET) values for over 50 activities—including Running, Cycling, Swimming, HIIT, Weightlifting, and Walking—tailored to your exact body weight and workout duration.
Active Biometrics Console
Set weight and duration to observe active metabolic calorie burn instantly
Food Caloric Equivalents
Burn count compared against common nutritional elements
Metabolic Presets & Workouts
Select popular training durations to sync biometrics instantly
Understanding Physical MET science
Uncover the physiological mathematics of daily exercise energy expenditures
🧠 What is MET?
**Metabolic Equivalent of Task (MET)** is a clinical unit estimating physical intensity. 1 MET represents your energy burn while sitting completely quiet at rest (roughly 1 kcal per kg of weight per hour). An exercise of 8 METs (like jogging) burns 8 times more energy than sitting still!
🧮 The Scientific Formula
📋 Activity Reference Chart (70kg standard)
Hourly calorie burns compared under reference 70kg standing weight
| Activity Type | MET Intensity | Hourly Burn (70kg) |
|---|---|---|
| Walking briskly (3.5 mph) | 4.3 MET | 301 kcal |
| Jogging (moderate) | 6 MET | 420 kcal |
| Running (8 mph) | 11.8 MET | 826 kcal |
| Swimming laps (crawl) | 9.8 MET | 686 kcal |
| Bicycling (12-14 mph) | 8 MET | 560 kcal |
| Aerobic dance class | 7.3 MET | 511 kcal |
| Vigorous weight lifting | 6 MET | 420 kcal |
| Weeding / Gardening | 3.8 MET | 266 kcal |
| Mopping floors | 3.3 MET | 231 kcal |
| Slow strolling | 2 MET | 140 kcal |
Overview & Capabilities
Estimate the calories expended during physical exercise and daily activities with our Calories Burned Calculator! Based on the 2011 Compendium of Physical Activities, our tool utilizes clinical Metabolic Equivalent of Task (MET) values for over 50 activities—including Running, Cycling, Swimming, HIIT, Weightlifting, and Walking—tailored to your exact body weight and workout duration.
How to Use
Key Features
Common Use Cases
Tips & Best Practices
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Frequently Asked Questions
Q What is a Metabolic Equivalent of Task (MET)?
1 MET represents the rate of energy expenditure while sitting quietly at rest, defined as 1 kcal per kilogram of body weight per hour (or 3.5 mL of oxygen per kg per minute). An activity rated at 8 METs burns 8 times more energy than resting.
Q Which formula calculates energy expenditure from MET values?
Calories Burned = MET × Body Weight (kg) × Duration (hours). For example, a 70 kg person running at 8 METs for 45 minutes (0.75 hours) burns 8 × 70 × 0.75 = 420 kcal.
Q Why does a heavier person burn more calories for the same exercise?
Moving a larger physical mass against gravity and inertia requires greater mechanical work and oxygen consumption, resulting in higher caloric expenditure.