Calories Burned Calculator

What Calories Burned Means

Calories burned refers to the energy your body expends during physical activity, expressed in kilocalories (kcal). Every movement — from walking to high-intensity exercise — requires energy, and the amount depends on three measurable inputs: how much you weigh, what you are doing, and how long you do it. This calculator combines those inputs using standard MET values to produce a fast, consistent estimate.

The output is an estimate of exercise calorie burn only — it does not include your resting metabolic rate or the calories your body burns at rest throughout the day. Use it alongside a BMR calculator if you want total daily energy expenditure.

The MET Formula This Calculator Uses

MET stands for Metabolic Equivalent of Task — a standardised number that represents how much energy a given activity costs relative to sitting at rest (1 MET). The formula for calories burned per minute is:

Calories/min = (MET × body weight in kg × 3.5) ÷ 200

Multiply that by duration in minutes to get total calories burned. The formula accounts for the fact that heavier individuals expend more energy for the same activity: doubling body weight roughly doubles calorie burn at any given MET level.

Worked Example

A person weighing 70 kg jogging at a MET of 7 for 30 minutes:

• Calories/min = (7 × 70 × 3.5) ÷ 200 = 8.575 kcal/min
• Total for 30 min = 8.575 × 30 = ~257 kcal

The same person cycling at a lower MET (4) for the same 30 minutes would burn roughly 147 kcal — showing how activity choice affects output more than duration alone at moderate intensities.

Common Activities and Their MET Values

MET values are standardised across the research literature. Higher MET = more calories per minute for the same body weight:

• Walking (3 mph): 3.3 METs
• Jogging (5 mph): 7.0 METs
• Running (6 mph): 9.8 METs
• Swimming (moderate): 6.0 METs
• Cycling (light effort): 4.0 METs
• Cycling (vigorous effort): 8.5 METs
• Weightlifting (moderate): 3.5 METs
• Yoga: 2.5 METs
• HIIT: 8.0–12.0 METs

How Body Weight Affects the Result

Because body weight appears directly in the MET formula, heavier individuals burn more calories for the same activity at the same intensity. For 30 minutes of jogging at 6 METs:

• 50 kg → ~157 kcal
• 70 kg → ~220 kcal
• 90 kg → ~283 kcal

This is why two people doing the same workout for the same duration can see noticeably different calorie outputs — weight is the primary scaling variable in the formula.

When to Use This Calculator

• Estimating workout burn quickly — get a calorie figure without wearable sensors or heart rate data
• Comparing activities — see whether 30 minutes of cycling or 30 minutes of jogging burns more for your weight
• General fitness tracking — log energy output alongside food tracking tools
• Rough calorie planning — understand the order of magnitude of a given session before adjusting intake or duration

Important Limitation

This calculator provides an estimate based on average MET values. Actual calorie burn varies depending on individual fitness level, body composition, exercise intensity, and environmental conditions. Results should be treated as a useful approximation, not a precise measurement.

This tool does not provide medical or dietary advice. If you are managing a health condition or following a prescribed exercise programme, consult a qualified healthcare or fitness professional for personalised guidance.

Related AixKit Calculators

• BMI Calculator — calculate Body Mass Index from height and weight
• BMR Calculator — estimate your Basal Metabolic Rate — calories burned at complete rest
• TDEE Calculator — calculate Total Daily Energy Expenditure including activity level