Calories Burned by Exercise Calculator

Calculate calories burned for 30+ activities using the MET (Metabolic Equivalent of Task) formula. Enter your weight, duration and activity.

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Enter your details to calculate calories burned.

How Calorie Burning Is Calculated

The MET (Metabolic Equivalent of Task) method is the standard approach for estimating exercise energy expenditure. MET values represent how many times more energy an activity requires compared to sitting quietly. The formula is: Calories = MET × body weight (kg) × duration (hours). A 70 kg person running at 8 km/h (MET = 7) for 30 minutes burns approximately 70 × 7 × 0.5 = 245 calories.

Calorie Equivalents

Context helps understanding: a can of soft drink contains roughly 140-160 calories (about 20-22 minutes of brisk walking for a 70 kg person). A plate of jollof rice with chicken contains roughly 600-800 calories depending on portion and preparation. Exercise burns calories but dietary choices typically have a much larger impact on overall energy balance.

Frequently Asked Questions

MET-based estimates have typical accuracy of ±20-30% for most people. Individual factors — fitness level, muscle mass, metabolism, exercise intensity and heat — all affect actual calorie burn. Fit individuals burn slightly fewer calories for the same activity (more efficient). The estimate is best used as a relative guide, not a precise measurement.
Yes directly — heavier people burn more calories for the same activity because moving a larger mass requires more energy. The formula is linear: a 90 kg person burns 28% more calories than a 70 kg person doing the same workout for the same duration.
MET (Metabolic Equivalent of Task) is a standard measure of exercise intensity. Sitting has a MET of 1. Brisk walking is about 4-5. Running at 10 km/h is about 9-10. High-intensity interval training can be 15+. MET values are published by the Compendium of Physical Activities based on research measurements.
No — total calories burned depends on duration and intensity, not meal timing. However, some research suggests exercising in a fasted state may increase fat oxidation. The difference is modest and total weekly calorie expenditure matters far more than the timing of individual sessions.
Both are roughly similar depending on intensity. At moderate intensity, football averages around 6 MET and running at 8 km/h is about 7 MET — very close. Running tends to be more consistent (you control the pace), while football has intermittent high-intensity bursts. Both are excellent forms of exercise.

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