Reviewed by James Okafor, ACSM-CPT, CSCS, MS Exercise Science
Last updated May 2025
Calories Burned Calculator — By Exercise Type
The CalcNest Calories Burned Calculator estimates the number of calories you burn during any physical activity using Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities. Enter your body weight, exercise type, and duration to get an accurate calorie burn estimate. The database includes over 100 activities from walking and running to swimming, cycling, yoga, and strength training. Understanding calorie expenditure helps you balance your energy equation for weight management.
You might also need: Running Pace Calculator · TDEE Calculator · Steps to Calories
How the Calories Burned Calculator Works
This calculator uses MET (Metabolic Equivalent of Task) values from the 2011 Compendium of Physical Activities to estimate calories burned during exercise. MET values represent the energy cost of an activity as a multiple of resting metabolic rate — a MET of 1.0 equals sitting quietly.
The formula multiplies the MET value by your body weight in kilograms and the duration in hours. For example, running at 6 mph (MET 9.8) for 30 minutes for a 70kg person: 9.8 × 70 × 0.5 = 343 calories.
The calculator also shows a visual comparison between your chosen activity and moderate walking, making it easy to understand the relative calorie cost of different exercises.
The Formula
Calories Burned = MET × Weight (kg) × Duration (hours)
MET values sourced from the Ainsworth et al. 2011 Compendium of Physical Activities
Common MET Values
| Activity | MET |
|---|---|
| Walking (3 mph) | 3.5 |
| Cycling (moderate) | 6.8 |
| Running (6 mph) | 9.8 |
| Swimming (moderate) | 7.0 |
| HIIT | 8.0 |
| Yoga | 3.0 |
| Weightlifting (moderate) | 5.0 |
| Jump Rope | 11.0 |
Frequently Asked Questions
What are MET values?
MET stands for Metabolic Equivalent of Task. One MET equals the energy cost of sitting quietly, approximately 1 calorie per kilogram of body weight per hour. An activity with a MET value of 5 burns 5 times more energy than rest. The Compendium of Physical Activities maintained by Arizona State University catalogs MET values for hundreds of activities based on research studies.
Why does body weight affect calories burned?
Heavier individuals burn more calories performing the same activity because more energy is required to move greater mass. The calorie burn formula is: Calories = MET × body weight in kg × duration in hours. For example, a 90 kg person running at 6 mph (MET 9.8) for 30 minutes burns 90 × 9.8 × 0.5 = 441 calories, while a 60 kg person burns only 294 calories for the same run.
Are calorie burn estimates from fitness trackers accurate?
Studies published in the Journal of Personalized Medicine found that popular fitness trackers overestimate calorie burn by 27-93% depending on the brand and activity type. Heart rate-based estimates are generally more accurate than accelerometer-only devices. MET-based calculations like this calculator provide a validated alternative that is consistent and reproducible across sessions.
Related Calculators
Steps to Calories
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Calorie Deficit Calculator
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Disclaimer: Calorie burn estimates are approximations based on average MET values. Actual calories burned vary based on individual fitness level, exercise intensity, body composition, technique, and environmental conditions. Heart rate monitors and wearable devices may provide more personalized estimates. This calculator should not replace professional fitness guidance.