Calorie Burn Calculator
Calculate calories burned by activity type, duration and body weight.
This tool is for informational purposes only. Consult a dietitian or sports health professional for weight management or training programmes.
What Factors Affect Calorie Burn?
Two people doing the same exercise can burn different amounts of calories. Weight, activity intensity, duration and fitness level are the main factors that determine this difference. The calorie burn calculator provides a scientific estimate by multiplying the MET (Metabolic Equivalent) value by your weight and duration.
What Is MET and How Does Calorie Calculation Work?
MET (Metabolic Equivalent of Task) is a coefficient that shows how much energy an activity expends compared to a resting state. Rest, with a MET value of 1, is used as the baseline; values such as 3.5 MET for walking and 11.5 MET for running are based on measured standards.
Formula: Calories = MET × Weight (kg) × Duration (hours). For a 70 kg person walking for 30 minutes (0.5 hours): 3.5 × 70 × 0.5 = 122.5 kcal. As weight increases, more calories are burned in the same activity.
Precise Measurement with MET Values
Approximate calories calculated for a 70 kg person (30 and 60 minutes):
| Activity | MET | 30 min (70 kg) | 60 min (70 kg) |
|---|---|---|---|
| Walking (5 km/h) | 3.5 | 122 kcal | 245 kcal |
| Jogging (8–9 km/h) | 7.0 | 245 kcal | 490 kcal |
| Running (12 km/h) | 11.5 | 403 kcal | 805 kcal |
| Cycling (moderate) | 8.0 | 280 kcal | 560 kcal |
| Swimming | 8.0 | 280 kcal | 560 kcal |
| Yoga / Pilates | 3.0 | 105 kcal | 210 kcal |
Values are approximate. Actual calorie expenditure varies by fitness level, intensity, and individual metabolism.
Optimise Your Exercise Programme
A calorie deficit does not come from exercise alone; staying below your daily calorie needs (TDEE) is the primary driver. Using the calorie burn result alongside a daily calorie calculator provides a more complete picture. Variety in activities both maintains motivation and works different muscle groups.