Calculate calories burned during exercise using MET values for hundreds of activities, and log your daily workouts.
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Fill in your physical weight, duration, and exercise category to calculate energy output.
Noticeable elevation in breath rate and perspiration.
MET levels and cardiovascular classification ranges standard to sports clinical medicine.
Expends less than three times the energy of resting metabolism. Aerobic demands are minor; safe for recovery and continuous daily movements.
Expends three to six times resting energy. Induces noticeable perspiration while maintaining the ability to hold a conversational talk.
Expends more than six times resting energy. Substantial cardiovascular acceleration. Challenging to carry on conversations without pauses.
Understanding caloric deficits, exercise pathways, and metrics standard to healthy weight tracking.
A **kilocalorie (kcal)**, commonly referred to as a calorie in dietary contexts, is the amount of heat energy required to raise the temperature of 1 kilogram of water by 1°C. Your body extracts calories from food macronutrients (carbohydrates, fats, proteins) to fuel mechanical movement, cell repairs, and core physiological systems.
During low-to-moderate effort workouts (e.g. walking, yoga), the body relies mostly on the **aerobic lipolysis** system, burning a higher percentage of energy from fat stores. During high-intensity explosive movements (e.g. fast running, heavy weight lifting), the body shifts to the **anaerobic glycolytic** system, burning glycogen (stored carbohydrates) at a rapid rate.
To reduce body fat, you must establish a **caloric deficit**—consuming fewer calories than your Total Daily Energy Expenditure (TDEE). A sustainable weight loss deficit of 500 kcal per day translates to roughly 3,500 kcal per week, resulting in a loss of about 1 lb (0.45 kg) of fat tissue weekly. Combining cardiorespiratory exercises with diet adjustments prevents metabolic adaptation.
This calculator uses the standard formula Calories Burned = MET x Weight (kg) x (Duration in minutes / 60), where MET (Metabolic Equivalent of Task) represents how many times more energy an activity uses compared to sitting quietly at rest.
Because MET values scale directly with body mass, heavier individuals burn more total calories performing the identical activity for the identical duration than lighter individuals, even though both experience the same relative intensity. This is a population-level estimate and does not account for individual fitness level or movement efficiency.
Running at a moderate pace has a MET value of about 9.8. An 80 kg person running for 30 minutes burns approximately 9.8 x 80 x (30/60) = 392 calories, which converts to roughly 392 / 7.7, or about 51 grams, of body fat if that energy came entirely from stored fat.
Log your workouts here and compare the total against your daily target from the Calorie Calculator to see whether you are in a deficit or surplus, or check the BMR Calculator to understand how much of your daily burn happens at rest versus through activity.
Quick answers about how this tool works.
The standard formula is: Calories Burned = MET * Weight (kg) * (Duration in minutes / 60). For example, running at a moderate pace has a MET of 9.8. If an 80kg individual runs for 30 minutes, they will burn: 9.8 * 80 * (30/60) = 392 calories.
One gram of body fat tissue stores roughly 7.7 calories (equivalent to 7,700 kcal per kg, or 3,500 kcal per pound). To estimate fat burned, the calculator divides the total calories burned by 7.7 (or 3,500 for pounds). Note that actual physiological fat loss depends on your cumulative daily caloric balance, not just calories burned during a single workout.
Physical intensity is defined by MET values. Light intensity activities have METs less than 3.0 (e.g. slow walking, sitting). Moderate intensity activities range from 3.0 to 6.0 METs (e.g. brisk walking, yoga, cleaning). Vigorous intensity activities have METs greater than 6.0 (e.g. running, lap swimming, heavy weight lifting).
Powering physical movement requires muscle force to transport weight. A heavier individual requires more muscular energy and oxygen consumption to move their body over a given distance or duration, resulting in a higher total calorie burn for the same physical activity compared to a lighter person.
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