{
    "name": "Calories Burned Calculator",
    "url": "https://calculators.geekmidst.com/calculators/calories-burned-calculator",
    "markdown": "https://calculators.geekmidst.com/calculators/calories-burned-calculator.md",
    "category": "Health & fitness",
    "description": "Estimate calories burned during walking, running, cycling, swimming, sport and other activities from MET values in the 2024 Compendium, your weight and duration.",
    "summary": "Each activity has a MET value: how many times your resting energy use it takes. Calories burned are the MET value times your weight and the time spent, using the standard ACSM conversion.",
    "also_called": [
        "Exercise calories calculator",
        "Activity calorie calculator",
        "MET calculator"
    ],
    "applies_to": "Worldwide",
    "last_updated": "2026-10-29",
    "computation": "Results are computed in the visitor’s browser on the HTML page. This API describes the calculator; it does not compute results.",
    "inputs": [
        {
            "name": "activity",
            "label": "Activity",
            "type": "select",
            "default": "run_6",
            "options": {
                "walk_25": "Walking, 2.5 mph (4 km/h)",
                "walk_35": "Walking, brisk, 3.5–3.9 mph (5.6–6.3 km/h)",
                "walk_40": "Walking, very brisk, 4.0–4.4 mph (6.4–7.0 km/h)",
                "hike": "Hiking, cross country",
                "run_5": "Running, 5 mph (12 min/mile)",
                "run_6": "Running, 6 mph (10 min/mile)",
                "run_7": "Running, 7 mph (8.5 min/mile)",
                "run_8": "Running, 8 mph (7.5 min/mile)",
                "cycle_10": "Cycling, 10–11.9 mph, light",
                "cycle_12": "Cycling, 12–13.9 mph, moderate",
                "cycle_14": "Cycling, 14–15.9 mph, vigorous",
                "swim_slow": "Swimming laps, freestyle, slow",
                "swim_fast": "Swimming laps, freestyle, fast",
                "rope": "Rope skipping",
                "weights_mod": "Resistance training (squats, deadlifts)",
                "weights_vig": "Weight lifting, vigorous",
                "elliptical": "Elliptical trainer, moderate",
                "rowing": "Rowing machine, moderate",
                "yoga": "Yoga, Hatha",
                "tennis": "Tennis, moderate",
                "soccer": "Soccer, casual",
                "basketball": "Basketball, game",
                "cleaning": "House cleaning, moderate",
                "gardening": "Gardening, moderate",
                "custom": "Other (enter a MET value)"
            }
        },
        {
            "name": "met",
            "label": "MET value",
            "type": "number",
            "default": "5",
            "shown_when": {
                "activity": "custom"
            }
        },
        {
            "name": "units",
            "label": "Units",
            "type": "segmented",
            "default": "metric",
            "options": {
                "metric": "Metric (cm, kg)",
                "us": "US (ft, in, lb)"
            }
        },
        {
            "name": "weight_kg",
            "label": "Weight",
            "type": "number",
            "default": "70",
            "unit": "kg",
            "shown_when": {
                "units": "metric"
            }
        },
        {
            "name": "weight_lb",
            "label": "Weight",
            "type": "number",
            "default": "155",
            "unit": "lb",
            "shown_when": {
                "units": "us"
            }
        },
        {
            "name": "minutes",
            "label": "Duration",
            "type": "number",
            "default": "30",
            "unit": "minutes"
        }
    ],
    "outputs": [
        {
            "key": "calories",
            "label": "Calories burned",
            "format": "integer"
        },
        {
            "key": "net_calories",
            "label": "Extra calories above resting",
            "format": "integer"
        },
        {
            "key": "per_hour",
            "label": "Rate",
            "format": "integer"
        },
        {
            "key": "met",
            "label": "MET value used",
            "format": "number"
        }
    ],
    "formula": {
        "text": "kcal per minute = MET × 3.5 × weight (kg) ÷ 200;  Calories = kcal per minute × minutes;  Net calories use (MET − 1)",
        "variables": {
            "MET": "metabolic equivalent of the activity (1 MET = 3.5 mL O₂/kg/min, resting)",
            "200": "converts mL O₂ to kcal (about 5 kcal per litre O₂)"
        }
    },
    "worked_example": {
        "inputs": {
            "activity": "run_6",
            "met": "5",
            "units": "metric",
            "weight_kg": "70",
            "weight_lb": "155",
            "minutes": "30"
        },
        "steps": [
            "Running at 6 mph has a MET value of 9.3 (Compendium code 12050).",
            "kcal per minute = 9.3 × 3.5 × 70 ÷ 200 = 11.39.",
            "30 minutes: 11.39 × 30 = 342 kcal; above resting (8.3 MET): 305 kcal."
        ],
        "result": "A 70 kg person running at 6 mph for 30 minutes burns about 342 kcal, of which about 305 kcal is above what they would burn at rest."
    },
    "interpretation": "Use the net figure if you are adding exercise to a daily calorie target that already includes your resting energy. Wearables and gym machines often give higher numbers; the MET method is a standardised average for an adult of your weight.",
    "assumptions": [
        "MET values from the 2024 Adult Compendium of Physical Activities.",
        "ACSM conversion: kcal/min = MET × 3.5 × kg ÷ 200.",
        "Steady effort for the whole duration."
    ],
    "limitations": [
        "Your actual energy cost can differ noticeably from the average MET value because of fitness, technique, terrain and body composition.",
        "MET values assume a typical adult resting rate; separate compendiums exist for older adults and young people, so treat results for those groups as rough."
    ],
    "rules": null,
    "faqs": [
        {
            "question": "What is a MET?",
            "answer": "One MET is the energy you use sitting quietly, about 3.5 mL of oxygen per kg per minute. An activity of 6 METs uses six times that."
        },
        {
            "question": "Why does a heavier person burn more?",
            "answer": "Moving a larger body takes more energy, so calories scale with weight at the same MET value."
        }
    ],
    "sources": [
        {
            "title": "2024 Adult Compendium of Physical Activities (MET values)",
            "url": "https://pacompendium.com/wp-content/uploads/2024/01/2024-adult-compendium_1_2024.pdf"
        }
    ],
    "related": [
        {
            "name": "Calorie Calculator",
            "url": "https://calculators.geekmidst.com/calculators/calorie-calculator"
        },
        {
            "name": "Pace Calculator",
            "url": "https://calculators.geekmidst.com/calculators/pace-calculator"
        },
        {
            "name": "BMR Calculator",
            "url": "https://calculators.geekmidst.com/calculators/bmr-calculator"
        },
        {
            "name": "Carbohydrate Calculator",
            "url": "https://calculators.geekmidst.com/calculators/carbohydrate-calculator"
        }
    ],
    "disclaimer": "This is a general screening estimate for adults, not medical advice or a diagnosis. Talk to a qualified health professional about your health.",
    "publisher": "GM¹X CalcVerse"
}