Calories Burned Calculator
Free calories burned calculator. Calculate calories burned for running, cycling, swimming, and 15+ activities using MET values. Compare activity efficiency.
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Last updated: January 2026
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Frequently Asked Questions
What is a MET value and how does it calculate calories?
MET (Metabolic Equivalent of Task) measures exercise intensity relative to sitting quietly. A MET of 1 equals resting energy expenditure (~1 calorie per kg of body weight per hour). Running at 6 mph has a MET of 9.8, meaning you burn 9.8 times more calories than at rest. The formula is: Calories = MET × weight (kg) × duration (hours). For example, a 70kg person running for 30 minutes burns: 9.8 × 70 × 0.5 = 343 calories.
Which exercises burn the most calories?
High-intensity activities burn the most per minute: Running (10 mph): ~14 MET, 980 cal/hr for 70kg person. Jump rope (fast): ~12 MET, 840 cal/hr. HIIT: ~10-12 MET. Cycling (vigorous): ~10 MET. Swimming (vigorous): ~10 MET. However, sustainability matters—moderate activities done longer may burn more total calories than intense bursts you can't maintain.
Does body weight affect calories burned?
Yes, significantly. Heavier people burn more calories doing the same activity because moving more mass requires more energy. A 90kg person burns about 29% more calories than a 70kg person during identical exercise. This is why the formula includes body weight: Calories = MET × weight (kg) × time. It's also why calorie burn decreases as you lose weight—you need to adjust duration or intensity to maintain the same burn.
How accurate are calorie burn estimates?
Calculator estimates are approximations that can vary 15-20% from actual burn. Factors not captured include: fitness level (fit people are more efficient, burning fewer calories), body composition (muscle burns more than fat), environmental conditions (heat/cold increase burn), and individual metabolism variations. Heart rate monitors or fitness trackers with heart rate data are more accurate. Use calculator estimates for general planning, not precise tracking.
How long should I exercise to burn 500 calories?
It depends on activity and body weight. For a 70kg person: Running (6 mph): ~45 minutes. Cycling (moderate): ~60 minutes. Swimming: ~50 minutes. Walking (3.5 mph): ~90 minutes. HIIT: ~40 minutes. Jump rope: ~35 minutes. Heavier individuals burn 500 calories faster; lighter individuals take longer. Remember that a 500 calorie daily deficit through exercise or diet leads to about 0.5kg (1 lb) weight loss per week.