Calories Burned Calculator | OmniCalculator

  • Adam
  • November 1, 2025

Free calories burned calculator using MET values. Calculate energy expenditure for any exercise or activity based on duration or distance.

🔥 💪 🔥

Calories Burned Calculator

Calculate how many calories you burn during exercise using MET values and your body weight. Choose between duration or distance-based calculations.

📋 Quick Navigation

🔥 Calculate your calorie burn by duration or distance! 💪
Choose an activity or enter custom MET value below
MET value for your specific activity
in kg (30-300)
km/h or mph
km or miles
in kg (30-300)
Total Calories Burned
0
kcal

Duration

0 min
activity time

MET Value

0
intensity level

Body Weight

70
kg

Calories/Min

0
burn rate

📊 Calorie Breakdown

Active Burn: 0 kcal
BMR (Resting): 0 kcal
Total 24h: 0 kcal

🎯 Health Context

Equivalent to: 0
Fat Burned: 0 kg
Times per Week: 0

🧮 Calories Burned Formulas

MET-Based Formula

The most widely used formula for estimating calories burned. MET (Metabolic Equivalent of Task) represents the energy cost of an activity.

Calories Burned = MET × Weight (kg) × Time (hours)

Or per minute:
Calories/min = (MET × 3.5 × Weight (kg)) ÷ 200

Example: 70 kg person, cycling (MET=7.5), 30 minutes
Calories = 7.5 × 70 × 0.5 = 262.5 kcal

Distance-Based Formula

For activities measured by distance, we calculate based on speed and then apply MET formula.

Time (hours) = Distance ÷ Speed
Then apply MET formula above

Example: Running 10 km at 10 km/h, 70 kg person
Time = 10 ÷ 10 = 1 hour
MET for running 10 km/h = 9.8
Calories = 9.8 × 70 × 1 = 686 kcal

One MET Definition

1 MET = 1 kcal/kg/hour
Or: 1 MET = 3.5 mL of oxygen consumed per kg per minute

🏃 Activity MET Values Reference

Cardiovascular Activities

Activity Intensity MET Value Example
Walking Very Slow (2 mph) 2.0 Casual stroll
Walking Slow (3 mph) 2.8 Leisurely pace
Walking Brisk (4 mph) 3.5 Purposeful pace
Running Slow (5 mph) 5.0 Recovery run
Running Moderate (6 mph) 6.0 Base training
Running Fast (8 mph) 8.3 Tempo run
Cycling Leisure (12 mph) 5.5 Easy spin
Cycling Moderate (16 mph) 7.5 Recreational
Swimming Leisure 4.0 Easy laps
Swimming Vigorous 8.0 Training

Sports & Recreation

Activity Intensity MET Value
Tennis Moderate (singles) 4.5
Basketball Game play 10.0
Volleyball Game play 6.0
Rowing Vigorous 8.0
HIIT Maximum effort 12.0

⚡ Factors Affecting Calorie Burn

Body Weight (Primary Factor)

Heavier individuals burn more calories performing the same activity. This is directly proportional in the MET formula. A 100 kg person burns approximately 43% more calories than a 70 kg person doing the same activity.

Age and Metabolism

Metabolic rate decreases with age (approximately 5% per decade after age 30). Younger people tend to burn more calories for the same activity. This isn't accounted for in basic MET calculations.

Fitness Level

More fit individuals have lower resting heart rates and better oxygen utilization, which can affect actual calorie burn. The MET formula uses population averages, so individual variation exists.

Exercise Intensity & Form

The actual intensity you perform an exercise matters. Proper form and consistent effort increase calorie burn. Sloppy form or lower intensity reduces burn even with the same time and weight.

Environmental Factors

Temperature, altitude, and terrain affect calorie burn. Hill running burns more than flat running. Cold weather increases burn slightly. These factors aren't in basic MET calculations.

Gender

Men typically burn more calories than women for the same activity due to greater muscle mass. However, the MET formula doesn't account for gender differences.

💡 Important: The MET formula provides estimates accurate within ±15-20%. Individual variation is significant. Track your actual progress rather than relying solely on calculations!

❓ Frequently Asked Questions

Why do heavier people burn more calories? +
Your body requires more energy to move a larger mass. Gravity and physical effort increase proportionally with weight. This is why a 100 kg person walking burns significantly more calories than a 60 kg person walking at the same pace. The MET formula includes weight as a multiplier for this reason!
How accurate are these calculations? +
Typically ±15-20% accurate. The MET formula uses population averages and doesn't account for individual metabolism, fitness level, age, gender, or genetics. Use these as guidelines, not exact measurements. Track your actual weight changes to calibrate estimates!
What does 1 MET actually equal? +
1 MET = 1 kilocalorie burned per kilogram of body weight per hour (1 kcal/kg/hr). It's defined as your resting metabolic rate - the energy your body uses while sitting quietly. Higher MET values mean more intense activities requiring more energy.
Does muscle mass affect calorie burn? +
Yes! Muscle tissue burns more calories at rest than fat tissue. People with higher muscle mass have higher BMR and burn more calories during exercise. However, the basic MET formula uses total body weight, not body composition, so it's a limitation.
Why is running faster better than slower? +
Faster running has higher MET values. For example, running 10 mph has a MET of ~9.8 while running 5 mph has a MET of ~5.0. So running twice as fast burns roughly twice the calories per minute. However, slower distances can still burn significant total calories due to longer duration!
Can I lose weight from this activity? +
Weight loss requires burning more calories than you consume. Since 1 kg of fat = ~7700 kcal, you'd need significant calorie deficit. One workout alone typically won't cause major weight loss unless combined with dietary changes. Consistency over time is what matters!
Does HIIT burn more calories than steady cardio? +
HIIT has higher MET values (~12 for maximum effort), so yes - more calories per minute. However, you can't sustain HIIT as long as steady cardio. A 30-minute HIIT session might burn more total calories than 30 minutes of jogging, but a 1-hour jog might compete with shorter HIIT sessions!
Does weather or altitude affect calorie burn? +
Yes, but the MET formula doesn't account for these. Cold weather increases calorie burn slightly as your body works to maintain temperature. High altitude increases burn due to lower oxygen availability. Hills/terrain also increase burn. These calculators use flat-ground, sea-level averages!

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