Calories Burned Calculator
Calculate calories burned for 30+ activities using MET values. By duration or distance, with a weight-loss session estimator.
350
CALORIES
700
CAL/HR
10
MET
Workout Details
🏃 Running — Calories Burned
350 kcal
0.50 hours · MET 10 · 700 kcal/hr
- Per Hour
- 700 kcal
- Per Minute
- 11.7 kcal
- MET Value
- 10
🎯 Sessions to Lose 1 lb
A pound of fat is roughly 3,500 kcal.
10.0
sessions like this one
How to Calculate Calories Burned
The most reliable way to estimate exercise calories uses MET values (Metabolic Equivalent of Task). The MET value represents how many times more energy an activity requires compared to sitting at rest (which has a MET of 1). A higher MET means more calories burned per minute. Pair this with our calorie calculator to see how a workout fits into your overall daily target, or our pace calculator for a distance-based run.
🧮 The MET Formula
Calories Burned = MET × Weight (kg) × Duration (hours)Example: Running at 6mph (MET = 10) for 30 min at 70kg = 10 × 70 × 0.5 = 350 calories.
🏃
Running (6mph)
MET ≈ 10.0. Burns ~700 kcal/hr for 70kg. Excellent for cardiovascular fitness and fat burning.
🚴
Cycling (moderate)
MET ≈ 8.0. Burns ~560 kcal/hr for 70kg. Lower impact than running, great for endurance.
🏊
Swimming (freestyle)
MET ≈ 8.0. Burns ~560 kcal/hr for 70kg. Full-body workout with minimal joint stress.
🚶
Walking (3.5mph)
MET ≈ 3.8. Burns ~300 kcal/hr for 70kg. Sustainable daily activity — underrated for fat loss.
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