Calories burned formula (METs)

This calculator uses a popular exercise-science shortcut called METs (Metabolic Equivalent of Task). A MET is a way to describe how hard an activity is compared with resting. By definition, 1 MET is roughly your energy use at rest. Light walking might be around 2–3 METs, while intense exercise (like fast running or jump rope) can be 10–12+ METs.

The most common practical formula is:

Calories burned = MET × weight(kg) × time(hours)

That means three things matter most: (1) intensity (MET), (2) body weight, and (3) duration. This is why two people can do the same 30‑minute workout but burn different calories — the heavier person will typically burn more. It’s not “better” or “worse”; it’s just physics and physiology.

In this tool, you can also pick an optional “effort” adjustment (easy / normal / hard / brutal). This is a small percentage tweak meant to reflect real-life variations like hills, wind, heat, or simply pushing the pace harder than usual. If you’re not sure, leave effort on Not sure and you’ll get the standard MET estimate.

There isn’t one magic “good” number because goals differ. If your goal is general health, consistency matters more than the number. If your goal is fat loss, calories matter — but so do appetite, sleep, stress, and strength training. Use this calculator as a planning and comparison tool: compare activities, compare durations, and build a routine you can repeat.

Step-by-step: what the calculator does

When you tap Calculate Calories Burned, the calculator follows a simple pipeline:

• 1) Pick the MET value: Each activity intensity has a MET number (for example, brisk walking uses a higher MET than an easy stroll).
• 2) Convert your weight: If you enter pounds, we convert it to kilograms (kg) because the formula uses kg.
• 3) Convert time: Minutes are converted into hours (because MET estimates are “per hour”).
• 4) Multiply it out: MET × weight(kg) × time(hours), then apply the optional effort tweak.

Along with calories, we show your burn rate (calories per minute). Burn rate is useful because you can compare activities quickly. If stair climbing is 12 cal/min for you and brisk walking is 6 cal/min, you already know which one is more time‑efficient.

Finally, we translate burn rate into a simple 0–100 burn score so the result is instantly readable. Light sessions land lower, moderate sessions land in the middle, and intense sessions push toward 100. The burn score is not a medical metric — it’s just a friendly visual for clarity and sharing.

Wearables can use heart rate, movement sensors, and personal calibration. MET tables are population averages. If your watch shows a different number, that’s normal. The best approach is to stick with one method so your comparisons stay consistent.

Calories burned examples (copy these)

These examples show the math so you can sanity-check your own result. Your final number will depend on your exact inputs and intensity.

Weight: 160 lb (≈ 72.6 kg). Time: 45 minutes (0.75 hours). Activity: brisk walking (MET 3.8).

Calories ≈ 3.8 × 72.6 × 0.75 = 206 calories (rounded). Burn rate ≈ 4.6 cal/min.

Same weight (72.6 kg). Time: 30 minutes (0.5 hours). Activity: moderate running (MET 8.3).

Calories ≈ 8.3 × 72.6 × 0.5 = 301 calories. Burn rate ≈ 10.0 cal/min.

Weight: 200 lb (≈ 90.7 kg). Time: 40 minutes (0.667 hours). Activity: strength training (MET 6.0).

Calories ≈ 6.0 × 90.7 × 0.667 = 363 calories. Burn rate ≈ 9.1 cal/min.

If your session felt tougher than the standard intensity, the calculator can apply a small adjustment. For example, adding +15% turns 300 calories into about 345 calories. Use this as a realism tweak for hills, heat, or unusually hard effort — not as a way to inflate numbers.

How to use calories burned without obsessing

Calories burned is useful, but it can become unhealthy if it turns into “punishment math.” Here are better ways to use it:

• Plan your week: If you want 150 minutes of moderate activity, estimate your weekly burn range and keep it consistent.
• Compare activities: If you hate running, try cycling or dancing. The best workout is the one you’ll actually do.
• Track time efficiency: Burn rate (cal/min) helps when you’re short on time.
• Build habits: A consistent 20–30 minutes most days beats sporadic “hero workouts.”

If your goal is weight change, remember: activity calories are only one piece. Food choices, sleep, and stress can outweigh a workout fast. The calculator is still helpful because it shows the scale of what your workouts contribute so you can make realistic plans.

• Most sessions burn 100–500 calories depending on weight and intensity.
• High-intensity sessions can burn more, but they’re harder to repeat.
• If a tool says you burned 1,500 calories in 20 minutes, be skeptical.

Make your result more accurate

MET tables are averages. You can improve usefulness by choosing the closest intensity and being honest about the session. Here are practical tweaks:

• Match intensity: “Walking” can mean a leisurely stroll or a fast power walk — choose the option that matches your pace.
• Use moving time: If you stopped a lot (traffic lights, breaks), enter active minutes, not the full elapsed time.
• Terrain matters: Hills and trails can raise burn; flat pavement tends to be lower. Use the effort adjustment if needed.
• Consistency wins: Use the same tool over time so your comparisons remain apples-to-apples.

Want more control? Use Custom MET. If you find a MET for your exact pace (like cycling speed), enter it and the tool will use that number directly.

Frequently Asked Questions

• Is a MET-based calories burned calculator accurate?

  It’s accurate enough for planning and comparison. MET values are averages and can be off depending on fitness, heart rate, temperature, and terrain. For higher precision, use a wearable and compare trends over time.

• Why do heavier people burn more calories?

  Moving more mass requires more energy. The formula multiplies by weight because the body has to do more work to move and stabilize a heavier load.

• Does sweating mean I burned more calories?

  Not necessarily. Sweat is mostly about heat regulation. A hot room can make you sweat more even at the same intensity.

• Can I use this for weight loss?

  Yes, as a planning tool. Weight loss depends on overall calorie balance and habits. Use this calculator to estimate activity contribution, then pair it with sustainable nutrition and sleep.

• Why does my smartwatch show a different number?

  Watches can incorporate heart rate and motion data. MET tables don’t know your heart rate, stride, or personal efficiency. Differences are normal. Pick one method and track consistency.

• What’s a “good” burn score?

  Any score that you can repeat consistently. A 35 score done 5 days a week can matter more than a 90 score you only do once a month.