Calories Burned Calculator
Estimate calories burned during exercise using MET values and your body weight
Activity Reference (MET Values)
Walking
| Walking, slow (2 mph) | 2.5 MET |
| Walking, moderate (3 mph) | 3.5 MET |
| Walking, brisk (4 mph) | 5 MET |
| Walking, very brisk (4.5 mph) | 6.3 MET |
Running
| Running, 5 mph (12 min/mile) | 8.3 MET |
| Running, 6 mph (10 min/mile) | 9.8 MET |
| Running, 7.5 mph (8 min/mile) | 11.5 MET |
| Running, 10 mph (6 min/mile) | 14.5 MET |
Cycling
| Cycling, leisure (5.5 mph) | 3.5 MET |
| Cycling, moderate (12–14 mph) | 8 MET |
| Cycling, vigorous (16–19 mph) | 12 MET |
| Cycling, racing (20+ mph) | 15.8 MET |
Swimming
| Swimming, leisurely | 6 MET |
| Swimming, moderate laps | 8.3 MET |
| Swimming, vigorous laps | 10 MET |
| Swimming, crawl/freestyle fast | 11 MET |
Strength & Gym
| Weightlifting, light effort | 3 MET |
| Weightlifting, vigorous | 6 MET |
| Bodyweight exercises, moderate | 3.8 MET |
| Circuit training, vigorous | 8 MET |
Cardio & HIIT
| Elliptical trainer, moderate | 5 MET |
| Jumping rope, moderate | 11.8 MET |
| Jumping rope, fast | 12.3 MET |
| Rowing, moderate effort | 7 MET |
| Rowing, vigorous effort | 8.5 MET |
| Stair climbing, moderate | 8 MET |
| HIIT / High intensity intervals | 8 MET |
Mind-Body & Outdoors
| Yoga, Hatha | 2.5 MET |
| Yoga, Power / Vinyasa | 4 MET |
| Pilates | 3 MET |
| Hiking, moderate | 6 MET |
| Dancing, moderate | 4.5 MET |
| Dancing, vigorous | 7 MET |
| Gardening, moderate | 3.8 MET |
| House cleaning, vigorous | 3.8 MET |
About This Tool
This Calories Burned Calculator estimates your energy expenditure using the widely recognized MET (Metabolic Equivalent of Task) formula: Calories = MET × weight(kg) × time(hours). MET values are sourced from the Compendium of Physical Activities and represent the energy cost of each exercise relative to resting metabolism.
The calculator covers 30+ activities across walking, running, cycling, swimming, strength training, HIIT, yoga, and more — making it useful for any workout routine. For a complete nutrition strategy, pair this with our Macronutrient Calculator and Protein Intake Calculator. To monitor body composition changes over time, use the Body Fat Percentage Calculator.
For a true estimate of how much water your body needs during exercise, check our Water Intake Calculator.
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