# Calories Burned Calculator

> Estimate calories burned during walking, running, cycling, swimming, sport and other activities from MET values in the 2024 Compendium, your weight and duration.

Category: Health & fitness · Applies to: Worldwide · Last updated: 2026-10-29
Interactive calculator: https://calculators.geekmidst.com/calculators/calories-burned-calculator

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.

## Inputs
- Activity (options: Walking, 2.5 mph (4 km/h), Walking, brisk, 3.5–3.9 mph (5.6–6.3 km/h), Walking, very brisk, 4.0–4.4 mph (6.4–7.0 km/h), Hiking, cross country, Running, 5 mph (12 min/mile), Running, 6 mph (10 min/mile), Running, 7 mph (8.5 min/mile), Running, 8 mph (7.5 min/mile), Cycling, 10–11.9 mph, light, Cycling, 12–13.9 mph, moderate, Cycling, 14–15.9 mph, vigorous, Swimming laps, freestyle, slow, Swimming laps, freestyle, fast, Rope skipping, Resistance training (squats, deadlifts), Weight lifting, vigorous, Elliptical trainer, moderate, Rowing machine, moderate, Yoga, Hatha, Tennis, moderate, Soccer, casual, Basketball, game, House cleaning, moderate, Gardening, moderate, Other (enter a MET value); default run_6)
- MET value (default 5)
- Units (options: Metric (cm, kg), US (ft, in, lb); default metric)
- Weight (unit kg; default 70)
- Weight (unit lb; default 155)
- Duration (unit minutes; default 30)

## Results
- Calories burned
- Extra calories above resting
- Rate
- MET value used

## Formula

```
kcal per minute = MET × 3.5 × weight (kg) ÷ 200;  Calories = kcal per minute × minutes;  Net calories use (MET − 1)
```

Where:
- 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
1. Running at 6 mph has a MET value of 9.3 (Compendium code 12050).
2. kcal per minute = 9.3 × 3.5 × 70 ÷ 200 = 11.39.
3. 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.

## What the result means

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 and limits
- 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.
- 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.

## Questions

### What is a MET?

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.

### Why does a heavier person burn more?

Moving a larger body takes more energy, so calories scale with weight at the same MET value.

## Sources
- [2024 Adult Compendium of Physical Activities (MET values)](https://pacompendium.com/wp-content/uploads/2024/01/2024-adult-compendium_1_2024.pdf)

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_This is a general screening estimate for adults, not medical advice or a diagnosis. Talk to a qualified health professional about your health._

Source: GM¹X CalcVerse — https://calculators.geekmidst.com/calculators/calories-burned-calculator