# Free online calories burned calculator

> Calories burned depends on the activity's intensity, your body weight, and duration. This calculator uses MET values from the Compendium of Physical Activities to estimate energy.

Estimate calories burned during exercise using MET values from the Compendium of Physical Activities. Covers 25+ activities.

**Interactive version:** https://onlinecalculator.me/health/calories-burned/
**Category:** Health

## How to use

1. Select an **activity** from the list.
2. Enter your **body weight** in pounds.
3. Enter the **duration** in minutes.
4. Click **Calculate Calories**.

## Formula

**Calories = MET × weight (kg) × hours**

Weight in kg = weight (lbs) × 0.453592

## MET values for common activities

| Activity | MET |
|----------|-----|
| Walking (3 mph) | 3.5 |
| Running (5 mph) | 8.3 |
| Running (8 mph) | 13.5 |
| Cycling (moderate) | 8.0 |
| Swimming (moderate) | 5.8 |
| Weight training | 3.5 – 6.0 |
| Yoga | 2.5 |

Source: Ainsworth BE et al. (2011) Compendium of Physical Activities. *Med Sci Sports Exerc*, 43(8):1575–81.

## Worked example

**160 lb person running at 5 mph for 30 minutes:**

- Weight = 160 × 0.453592 = 72.6 kg
- MET = 8.3 (running 5 mph)
- Hours = 30 / 60 = 0.5
- Calories = 8.3 × 72.6 × 0.5 ≈ **301 kcal**

## Frequently asked questions

### How are calories burned calculated?

Calories burned = MET × weight (kg) × hours. MET stands for Metabolic Equivalent of Task — a ratio of the activity's energy cost to resting metabolic rate. A MET of 1 = resting, MET of 8 = vigorous exercise.

### What is a MET value?

MET (Metabolic Equivalent of Task) represents how many times more energy an activity uses compared to resting. Walking at 3 mph has a MET of about 3.5, meaning it burns 3.5× more calories than sitting still.

### Why does weight affect calories burned?

Heavier people burn more calories for the same activity because they must move more mass. A 200 lb person burns roughly 25% more calories than a 160 lb person doing the same activity for the same duration.

### How accurate are MET-based estimates?

MET estimates are population averages from laboratory research. Individual calorie burn varies by fitness level, efficiency, terrain, and other factors. Actual burn may differ by ±20%.

### What is the source of the MET values?

MET values come from the 2011 Compendium of Physical Activities by Ainsworth et al., the standard reference used in exercise science research.

## Sources

- [Compendium of Physical Activities (MET values)](https://pacompendium.com/) — Compendium of Physical Activities
- [2011 Compendium of Physical Activities](https://pubmed.ncbi.nlm.nih.gov/21681120/) — Medicine & Science in Sports & Exercise

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