A MET (metabolic equivalent) compares an activity’s energy cost with sitting quietly. Running at 10 km/h is about 10 METs.
How to use the Calories Burned Calculator
- Activity
- Body weight
- Duration
- Want to work backwards? Type a value into Calories burned and Duration is calculated for you.
Results update as you type, and every field accepts the units shown in its menu.
How it works
Multiply MET by body weight and duration with the standard conversion factor.
Inputs explained
| Field | What to enter |
|---|---|
| Activity | Choose one: Walking, 5 km/h (3.5), Walking briskly, 6.4 km/h (5.0), Cycling, moderate (8.0), Running, 8 km/h (8.3) … |
| Body weight | Units: kg, lb, g, oz, st |
| Duration | Units: min, h, s |
What each result means
- Calories burned = [Activity]×3.5×[Body weight]÷200×[Duration]
- Equivalent body fat = [Calories burned]÷7.7
Example values
How the main result changes when Duration changes and everything else stays at the example values above:
| Duration (min) | Calories burned (kcal) |
|---|---|
| 15 | 180 |
| 22.5 | 270 |
| 30 | 360 |
| 37.5 | 450 |
| 45 | 540 |
| 60 | 720 |
Formula
kcal = MET × 3.5 × weight (kg) ÷ 200 × minutesWorked example
Inputs — Activity: Running, 10 km/h (9.8); Body weight: 70 kg; Duration: 30 min.
Results — Calories burned = 360 kcal; Equivalent body fat = 47 g.
Frequently asked questions
Are MET estimates accurate?
They are population averages; fitness, terrain and technique change real values.
Do fitness trackers do better?
Heart-rate-based trackers can be closer for steady cardio but still vary.
What formula does the Calories Burned Calculator use?
kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes.
Can I work backwards from the result?
Yes. Type the result you want into Calories burned and the calculator finds the matching duration.