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Exercise Calorie Calculator
Calories burned across several activities in one session, using MET values.
Results
- Total for 30 min
- 466 kcal
| Activity | Calories |
|---|---|
| Running, 6 mph | 343 kcal |
| Weightlifting, light | 123 kcal |
MET formula
kcal = MET × weight(kg) × hours
About 4.4 bananas (105 kcal each) of energy.
An exercise calorie calculator estimates the calories you burn from one or more activities using MET values. One MET is the energy you spend at rest; a MET of 8 means eight times that.
Select your activities and duration for a per-activity breakdown and a session total from the 2011 Compendium of Physical Activities.
How to calculate exercise calories
To calculate exercise calories, multiply the activity's MET value by your weight in kilograms and the hours spent. Heavier bodies burn more for the same activity.
Worked example: running (MET 9.8) for 30 minutes at 70 kg = 9.8 × 70 × 0.5 = 343 calories.
Frequently asked questions
Within about 15% for most people. MET tables are population averages, so your fitness and efficiency shift the real number.
No, if your activity level already reflects your training. Only add exercise calories back for unusually intense days beyond your normal routine.
Yes. Calories burned scale directly with body weight, so a 90 kg person burns about 30% more than a 70 kg person for the same activity.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.