# Calories Burned by Activity Calculator Calculate how many calories you burn during any exercise or physical activity. Uses MET values for 20+ activities including running, cycling, swimming. ## What this calculates Find out how many calories you burn during different physical activities. This calculator uses Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities to provide accurate calorie burn estimates based on your weight and exercise duration. ## Inputs - **Body Weight** (kg) — min 20, max 250 - **Activity** — options: Walking (moderate, 5 km/h), Walking (brisk, 6.5 km/h), Running (8 km/h), Running (10 km/h), Running (12 km/h), Cycling (moderate, 19-22 km/h), Cycling (vigorous, 22-26 km/h), Swimming (moderate), Swimming (vigorous), Yoga (Hatha), Weightlifting (vigorous), Weightlifting (light), Rowing (moderate), Elliptical trainer, Jump rope (moderate), Dancing (general), Hiking, Basketball, Soccer, Tennis (doubles), Tennis (singles) - **Duration** (minutes) — min 1, max 600 ## Outputs - **Calories Burned** (Calories) — Estimated total calories burned during the activity - **Calories per Minute** (Calories/min) — Average calorie burn rate per minute - **Calories per Hour** (Calories/hr) — Average calorie burn rate per hour - **MET Value** — Metabolic Equivalent of Task for the selected activity ## Details The Metabolic Equivalent of Task (MET) is a standardized measure of the energy cost of physical activities. One MET equals the energy expenditure at rest, approximately 3.5 ml of oxygen per kilogram of body weight per minute. An activity with a MET value of 8 burns 8 times more calories than resting. Calorie expenditure during exercise depends primarily on three factors: the intensity of the activity (MET value), your body weight, and the duration. Heavier individuals burn more calories performing the same activity because moving a larger body requires more energy. The formula used is: Calories = MET x weight (kg) x duration (hours). Keep in mind that actual calorie burn can vary based on factors like fitness level, exercise intensity within the category, environmental conditions, and individual metabolism. These estimates provide a useful guideline for tracking energy expenditure and planning your nutrition around your activity level. ## Frequently Asked Questions **Q: What is a MET value?** A: MET stands for Metabolic Equivalent of Task. It represents the ratio of energy expended during an activity compared to energy expended at rest. A MET value of 1 equals sitting quietly, while running at 10 km/h has a MET of about 10, meaning it burns 10 times more calories than resting. MET values are standardized from the Compendium of Physical Activities, a research database maintained by Arizona State University. **Q: Why do heavier people burn more calories?** A: Moving a heavier body requires more energy. Whether you are walking, running, or swimming, the muscles must work harder to move more mass against gravity. This is why calorie expenditure is directly proportional to body weight in the MET formula. A person weighing 90 kg will burn approximately 29% more calories than a person weighing 70 kg performing the same activity for the same duration. **Q: Does this account for calories I would burn anyway at rest?** A: The MET-based formula includes your resting metabolic rate. To calculate the net additional calories burned from exercise above your resting rate, subtract 1 MET worth of calories from the total. For example, if an activity burns 400 calories in 30 minutes, the net calories specifically from the exercise would be about 400 minus (1 x weight x 0.5 hours). However, most people use the gross total for dietary planning purposes. **Q: How accurate are these calorie estimates?** A: MET-based calorie estimates are within 10-20% accuracy for most people. They do not account for individual fitness level, exercise technique, environmental factors like heat or altitude, or the afterburn effect (excess post-exercise oxygen consumption). Heart rate monitors and wearable fitness trackers may provide more personalized estimates. Use these numbers as a general guideline rather than exact values. --- Source: https://vastcalc.com/calculators/health/calories-burned Category: Health & Fitness Last updated: 2026-04-21