225
kcal
450
kcal/h
6
7.5
kcal/min
1.11
h
225
kcal
450
kcal/h
6
7.5
kcal/min
1.11
h
The Calories Burned Calculator estimates the energy expenditure of physical exercise using the scientifically validated MET (Metabolic Equivalent of Task) system. Whether you're running, cycling, swimming, lifting weights, or doing yoga, this calculator provides a research-based estimate of how many calories your workout burns based on your body weight and exercise duration.
The MET system, developed and maintained by the American College of Sports Medicine, assigns a metabolic equivalent value to every physical activity. A MET of 1.0 represents resting metabolic rate — the energy expended while sitting quietly. An activity with a MET of 6.0 burns six times the energy of sitting. Running at 10 km/h has a MET of approximately 10.0, meaning it burns ten times your resting metabolic rate per unit time.
The formula for calories burned using MET is: Calories = MET × Body Weight (kg) × Duration (hours). This formula is published in the Compendium of Physical Activities, a comprehensive database of MET values for hundreds of activities maintained by Ainsworth et al. and updated in 2000 and 2011. It accounts for the fundamental principle that larger bodies burn more calories performing the same activity, because more mass must be moved and supported.
Running is one of the highest-calorie-burning activities available. Running at 10 km/h (a moderate-to-fast recreational pace) burns approximately 10 kcal/kg/hour — a 75 kg person burns ~750 calories per hour. Running at 12 km/h (competitive pace) burns ~862 kcal/hour for the same person. By contrast, slow walking at 3 km/h burns only ~188 kcal/hour for the same individual.
HIIT (High-Intensity Interval Training) and vigorous cycling both register MET values around 8.0, burning approximately 600 kcal/hour for a 75 kg person. Swimming laps at 7.0 MET is a full-body workout burning approximately 525 kcal/hour. These high-intensity options burn significantly more calories per unit time than moderate activities.
Resistance training (weight lifting) has a MET of approximately 3.5 — lower than cardio during the session itself, but research shows it elevates metabolic rate for 24–48 hours post-exercise through a phenomenon called excess post-exercise oxygen consumption (EPOC). Total caloric impact of strength training over 24 hours typically exceeds that of a comparable cardio session.
Yoga at 2.5 MET is a relatively low-calorie activity in terms of acute energy expenditure, though its benefits for flexibility, stress reduction, and sleep quality have well-documented indirect metabolic benefits. Even light movement is far superior to complete sedentariness from a metabolic health perspective.
Understanding how many calories your workouts burn helps you make informed decisions about exercise and nutrition — whether you're trying to create a calorie deficit for weight loss or ensure adequate fueling for athletic performance.
Calories burned are calculated using the MET formula: Calories = MET × Weight (kg) × Duration (hours). MET values are derived from the Compendium of Physical Activities (Ainsworth et al., 2011). This formula calculates gross energy expenditure including the resting metabolic rate during exercise. To calculate net calories burned (exercise only), subtract resting metabolic rate: Net = (MET − 1) × Weight × Hours. This calculator reports gross calories for consistency with most fitness tracking conventions.
A calories-burned estimate helps contextualize exercise effort. Running 30 minutes at 10 km/h burns ~375 kcal for a 75 kg person — equivalent to about 0.7 Big Macs. To burn off a 700-calorie fast food meal, approximately 56 minutes of moderate running is required. This perspective underscores the asymmetry between calorie consumption and expenditure: food calories are acquired quickly but require significant sustained effort to burn. Exercise is most effective for weight management when combined with dietary awareness rather than used as a sole compensatory strategy.
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Results
MET 10.0 × 75 kg × 0.5 hr = 375 kcal. Burn rate of 750 kcal/hr. Equivalent to 0.7 Big Macs worth of calories. A vigorous 30-minute run creates meaningful caloric expenditure.
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Results
MET 8.0 × 90 kg × 0.75 hr = 540 kcal. A 45-minute HIIT session burns the caloric equivalent of approximately 1 Big Mac for this individual.
MET stands for Metabolic Equivalent of Task. It represents how many times the resting metabolic rate an activity requires. Walking at 3 km/h has a MET of ~2.5 (2.5× resting energy). Running at 10 km/h has a MET of 10.0 (10× resting energy).
The MET formula provides estimates with approximately ±10–20% accuracy for most activities. Actual calorie burn varies with fitness level, terrain, temperature, and individual metabolic variation. For precise measurement, use a metabolic cart or validated fitness tracker.
Yes, significantly. A 100 kg person running at the same speed for the same time burns approximately 33% more calories than a 75 kg person, because more mass requires more energy to move. This is why the weight input is essential for personalized estimates.
Swimming (MET 7.0) burns fewer calories per hour than fast running (MET 10–11.5) because water supports body weight, reducing the energy needed to fight gravity. However, swimming provides full-body resistance training simultaneously and has lower injury risk.
During the session, yes — weight training (MET ~3.5) burns fewer calories than cardio. However, strength training builds muscle mass, which increases your BMR by 6–10 calories per pound of muscle per day, creating a long-term metabolic advantage that cardio alone does not provide.
10,000 steps is approximately 7–8 km of walking. At a moderate pace (MET 3.5) for a 75 kg person, this takes roughly 90–100 minutes and burns approximately 400–450 calories. Actual value depends on stride length and walking speed.
Exercise is beneficial for metabolic health and body composition but is less efficient than dietary changes for weight loss. Running 30 minutes/day burns ~250–375 extra calories — equivalent to a modest dietary reduction. Combined diet and exercise produces the best outcomes (Wing & Phelan, 2005).
Among common activities, running at high speed (MET 11–14), cross-country skiing (MET 9–14), and competitive cycling (MET 12+) have the highest calorie burn rates. Jump rope and intense rowing also rank among the highest.
Calculate weekly calories burned from exercise, then add to your dietary tracking. For weight loss, aim for a total daily deficit of 300–550 kcal from combined diet reduction and exercise. Tracking both sides of the energy equation provides more accurate and sustainable results.
For weight management, eating back 50–75% of exercise calories is a common strategy that compensates for increased hunger without eliminating the deficit. For athletic performance and muscle building, full calorie replacement (or a surplus) on training days supports recovery and adaptation.
Roboculator Team
The Roboculator Team explains calculations, planning tools, and practical formulas in clear language for real-life situations.
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