Calories Burned Calculator (MET)
The MET (metabolic equivalent of task) system estimates calories burned during activity: one MET is your resting energy use, and each activity has a multiplier. Calories burned = MET × weight (kg) × time (hours).
Enter your weight, pick an activity, and enter the duration in minutes. The calculator returns the estimated calories burned.
It is a quick way to estimate the energy cost of a workout for logging or meal planning, without needing a heart-rate monitor or fitness watch.
Enter your values to see the result.
How this is calculated
This calculator estimates calories burned during activity using the MET (metabolic equivalent of task) system. One MET is your resting energy use, and each activity has a multiplier: walking briskly is about 3.5 METs, jogging around 7, running 10 km/h around 10. The formula is calories = MET × weight (kg) × time (hours), so a heavier person or a longer session burns proportionally more.
Pick the activity that best matches your effort, enter your weight and the duration, and the calculator returns the estimated calories burned. The MET value captures the intensity, the weight captures how much mass is being moved, and the time captures how long for.
MET values are population averages and vary with fitness, efficiency and exact intensity — a trained runner burns fewer calories per minute at the same pace than a beginner, because they are more efficient. The model does not capture heart rate, terrain, wind, or interval sessions where intensity changes. Use the result for planning and logging; a heart-rate monitor gives a more individual figure.
Worked example
A 70 kg adult jogging (7 METs) for 45 minutes.
- 1Convert time to hours: 45 ÷ 60 = 0.75 h.
- 2Calories = MET × weight × hours = 7 × 70 × 0.75 = 367.5.
- 3Estimated burn ≈ 368 kcal for the session.
Frequently asked questions
- What is a MET?
- A MET is a multiplier of resting energy expenditure. Walking briskly is about 3.5 METs, running 8 mph around 11.5. Higher METs mean more calories per minute.
- How accurate are MET estimates?
- They are averages and vary with fitness, efficiency and intensity. Use them for planning; a heart-rate monitor gives a more individual figure.
- Does body weight affect calories burned?
- Yes. Heavier people burn more calories doing the same activity, because moving more mass takes more energy. The formula multiplies MET by weight.
- What is a MET?
- A MET is a multiplier of resting energy expenditure. Walking briskly is about 3.5 METs, running 10 km/h around 10. Higher METs mean more calories per minute, and the formula multiplies MET by weight and time.
- Does body weight affect calories burned?
- Yes. Heavier people burn more calories doing the same activity, because moving more mass takes more energy. The formula multiplies MET by weight, so the estimate scales directly with body weight.
Related calculators
Method: MET × weight × time energy expenditure. No external data source. Last updated: September 2026.
These results are general estimates from established formulas and are not medical advice. They depend on the accuracy of the values you enter and on individual factors the formulas cannot capture. Consult a qualified healthcare professional before making decisions about your diet, training or treatment.