About the Calorie Burn
This calculator estimates the calories burned during exercise using MET values — a standardised measure of how energetically demanding an activity is compared with sitting still. It converts an activity, a duration, and your body weight into an energy figure.
The formula
Calories = MET · 3.5 · weight (kg) / 200 · minutesOne MET is the energy cost of sitting at rest, about 3.5 millilitres of oxygen per kilogram per minute. Walking is roughly 3.5 METs, running about 9.8, and vigorous cycling around 10.
How to use this calculator
- 1Enter your Weight (kg). The field starts at
70, which you can overwrite. - 2Enter your Exercise Duration (mins). The field starts at
30, which you can overwrite. - 3Enter your MET Value (e.g. Running=9.8). The field starts at
9.8, which you can overwrite. - 4Read the result straight away — it recalculates as you type, so there is no button to press. Use Share to copy a link that reopens the page with your exact numbers filled in.
Worked example
| Input | Value |
|---|---|
| Weight (kg) | 70 |
| Exercise Duration (mins) | 30 |
| MET Value (e.g. Running=9.8) | 9.8 |
Result
Calories Burned: 360 kcal
Those are the values the page loads with, so you can reproduce this result yourself and then change one field at a time to see what drives the outcome.
Understanding your result
MET values come from the Compendium of Physical Activities, a research catalogue measuring oxygen consumption across hundreds of activities. Because the figures are population averages, individual expenditure varies with fitness, efficiency, and technique — a trained runner uses less energy at a given pace than a beginner.
Exercise is a smaller share of daily expenditure than most people assume. A 30-minute run burns roughly 300 to 400 calories, which is easily offset by a single snack. This is why exercise reliably improves cardiovascular health, insulin sensitivity, and mood, but works poorly as the primary lever for weight loss.
Things worth knowing
- The figure includes the calories you would have burned at rest during that time, so net expenditure is somewhat lower.
- Fitness trackers commonly overestimate exercise calories by 20 to 40 percent, particularly for strength training.
- Heavier people burn more calories for the same activity, since expenditure scales with body weight.
- High-intensity interval work produces a modest afterburn effect, though it is usually smaller than advertised.
- Look up the specific MET value for your activity rather than approximating — they range from 2 to over 15.
Frequently asked questions
What is a MET value?+
A multiple of resting energy expenditure. An activity at 5 METs uses five times the energy of sitting still. Values come from the Compendium of Physical Activities, which catalogues hundreds of activities.
How many calories does a 30-minute run burn?+
Roughly 300 to 400 for a 70 kg person at a moderate pace, using a MET value near 9.8. Heavier runners and faster paces burn more.
Why do fitness trackers give different numbers?+
Because they estimate from heart rate and movement using proprietary models, which is inherently imprecise. Validation studies commonly find errors of 20 to 40 percent, especially for resistance training.
Can I lose weight through exercise alone?+
It is difficult. A typical session burns 300 to 500 calories, which a modest snack replaces. Exercise is excellent for health and preserving muscle, but diet generally does more of the work for weight loss.