Calorie Burn Calculator
See how many calories you burn during any workout. Based on MET (Metabolic Equivalent of Task) values — the same method used in exercise science research.
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calories burned
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Common questions
How are calories burned during exercise calculated?
The standard method uses MET (Metabolic Equivalent of Task) values. The formula is: Calories = MET × weight (kg) × duration (hours). MET represents how many times more energy an activity uses compared to sitting still. A MET of 8 means the activity burns 8× more energy than rest.
What activity burns the most calories?
High-intensity activities like running at a fast pace, jump rope (MET 10), and HIIT (MET 8) burn the most calories per minute. Running at 8 mph has a MET of 12.8 — meaning it burns over 12 times more energy than sitting. Your body weight amplifies this further.
Does body weight affect how many calories you burn?
Yes, directly. A heavier person burns more calories doing the same activity for the same duration because it takes more energy to move a larger body. The MET formula accounts for this by multiplying by weight in kilograms.
Should I eat back the calories I burn through exercise?
For weight loss, eating back only 50–75% of exercise calories prevents over-compensation while still fuelling recovery. For maintenance or muscle gain, eating back most exercise calories is appropriate. Calculator estimates have meaningful error margins — use them as guidance, not precision.