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Learn more →Exercise Calorie Calculator — MET-based calories burned
Enter your weight, exercise duration, and activity type to see how many calories you burn. Uses the MET (Metabolic Equivalent of Task) formula — the same method used in scientific research and fitness tracking devices. All calculations stay in your browser.
Enter your weight, duration, and activity to see results.
How it works
What is MET and why it matters
MET stands for Metabolic Equivalent of Task. One MET is the energy your body uses while sitting quietly — approximately 1 kcal per kilogram of body weight per hour. An activity with a MET of 8 therefore burns eight times as many calories as sitting still.
The formula is straightforward: Calories = MET × weight (kg) × duration (hours). Because MET values are derived from oxygen consumption measurements on real people, this method is more grounded than simple heart-rate estimates. It is the same approach used in the Compendium of Physical Activities published by the American College of Sports Medicine.
How calorie burn connects to fat loss
One gram of body fat stores about 9 kcal of energy. So dividing your total calorie burn by 9 gives an approximate upper bound for grams of fat you could lose from that session — shown as 'Fat Burned (approx.)' in the results.
In practice, your body draws on a mix of carbohydrates and fat depending on exercise intensity. Lower-intensity exercise (below 65 % of maximum heart rate) relies more on fat oxidation, while high-intensity effort tilts toward glycogen. The total calorie number is the most reliable guide to the overall energy deficit you create.
Factors that affect how many calories you burn
Body weight is the dominant variable — a heavier person burns more calories doing the same activity at the same pace. Fitness level matters too: trained athletes become more efficient over time, so the same effort burns slightly fewer calories than it did when they started.
Environmental factors — heat, cold, altitude — and individual metabolic variation mean actual burns can differ by 10–20 % from MET predictions. Use this calculator as a planning and tracking tool, not a precise medical measurement. Pair it with a food diary to get a full picture of your energy balance.
Frequently asked questions
›How accurate is the MET formula?
MET-based estimates typically fall within 10–20 % of measured energy expenditure for average-sized adults. Individual variation in metabolism, fitness level, and movement efficiency means the number is a solid estimate rather than an exact measurement.
›Why does body weight affect calories burned so much?
Moving a heavier body requires more muscular effort and therefore more energy. Weight is the single biggest multiplier in the MET formula, which is why two people doing the same workout for the same time will burn very different totals if their weights differ.
›Should I pick 'moderate' or 'intense' if my pace is somewhere in between?
Choose the option that most closely matches your perceived exertion. If you feel comfortably challenged but can still hold a short conversation, 'moderate' is usually the right pick. If conversation is difficult, go with the higher-intensity option.
›What does the fat burned figure mean exactly?
It divides total calories by 9 (the energy density of fat) to give the theoretical maximum grams of fat those calories could represent. In reality your body burns a mixture of fat and carbohydrate, so this is an upper estimate, not a precise measurement.
›Does the calculator account for calories burned after exercise?
No. The post-exercise oxygen consumption effect (EPOC) can add a small calorie boost after intense workouts, but it is not included here because it varies widely by individual and workout type. The displayed figure covers only the active exercise period.
›Why is jump rope's MET so high?
Jump rope is a full-body plyometric movement that engages legs, core, and arms simultaneously at a rapid pace. At standard speed it is classified at MET 11, placing it among the highest-intensity activities available — roughly equivalent to running at 8 mph.
›Can I use this for HIIT workouts?
Yes. HIIT is listed at MET 8, which represents the average intensity across the interval session. Because HIIT alternates high and low effort, the true per-minute burn varies; using the session-average MET gives a reasonable total.
›Does my data leave my browser?
No. All calculations are performed locally on your device. Nothing is sent to or stored on any server.
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