Exercise Calorie Calculator
Estimate calories burned during exercise.
How It Works
Calorie estimates use the MET (Metabolic Equivalent of Task) formula from the Compendium of Physical Activities:
calories = MET × weight (kg) × duration (hours)
MET values represent the energy cost of an activity relative to resting metabolism. A MET of 1.0 equals the energy burned at rest; running at 6 mph has a MET of ~9.8, meaning it burns 9.8× more energy than resting.
Limitations: This formula gives a population-average estimate and does not account for individual fitness level, age, gender, terrain, or heat/humidity. Actual calories burned may vary by ±15–30%.
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Frequently Asked Questions
How accurate are calorie burn estimates?
The MET formula gives a population-average estimate with ±15–30% variability. Individual factors like fitness level, age, terrain, heat, and body composition all affect actual calorie burn. Wearable fitness trackers typically have ±10–20% error. Use these estimates as rough guides, not precise measurements.
What is a MET value?
MET (Metabolic Equivalent of Task) is the ratio of energy spent during an activity to energy spent at rest. MET 1.0 = resting. Walking at 3 mph ≈ MET 3.5 (3.5× resting metabolic rate). Running at 6 mph ≈ MET 9.8. The formula: calories/hour = MET × weight in kg.
How many calories does walking burn?
At a moderate pace (3–3.5 mph), walking burns roughly 280–380 calories per hour for a 70 kg (154 lb) person. The exact number depends on pace, terrain (hills add ~10–15%), body weight, and individual metabolism.
Does weight affect how many calories I burn?
Yes — heavier people burn more calories doing the same activity. Calories = MET × body weight (kg) × duration (hours). A 90 kg person burns about 29% more calories than a 70 kg person doing the same workout for the same duration.