Calories Burned Calculator
Calculate calories burned from MET values for 57 activities, using the ACSM equation kcal = MET × 3.5 × kg ÷ 200 × minutes, in kg or lb.
Calories burned
254 kcal
4.3 MET × 3.5 × 75.0 kg ÷ 200 × 45 min = 254 kcal
About 195 kcal of that is extra energy above what you would have burned resting for the same 45 minutes — roughly 25 g of body fat at the conventional 7,700 kcal per kilogram.
Same weight, other activities
| Activity | MET | kcal / min | 45 min |
|---|---|---|---|
| Sleeping | 0.9 | 1.2 | 56 |
| Sitting, desk work or computer | 1.5 | 2.0 | 89 |
| Standing, light tasks | 3.0 | 3.9 | 177 |
| House cleaning, general | 3.3 | 4.3 | 195 |
| Gardening, general | 3.8 | 5.0 | 224 |
| Mowing the lawn, push mower | 5.5 | 7.2 | 325 |
| Shovelling snow, by hand | 6.0 | 7.9 | 354 |
| Playing with children, vigorous | 5.8 | 7.6 | 343 |
| Walking, slow — 3.2 km/h (2 mph) | 2.8 | 3.7 | 165 |
| Walking, moderate — 4.8 km/h (3 mph) | 3.5 | 4.6 | 207 |
| Walking, brisk — 5.6 km/h (3.5 mph) | 4.3 | 5.6 | 254 |
| Walking, very brisk — 6.4 km/h (4 mph) | 5.0 | 6.6 | 295 |
| Hiking, cross country | 6.0 | 7.9 | 354 |
| Stair climbing, general | 8.0 | 10.5 | 473 |
| Jogging, general | 7.0 | 9.2 | 413 |
| Running — 8 km/h (5 mph) | 8.3 | 10.9 | 490 |
| Running — 9.7 km/h (6 mph) | 9.8 | 12.9 | 579 |
| Running — 11.3 km/h (7 mph) | 11.0 | 14.4 | 650 |
| Running — 12.9 km/h (8 mph) | 11.8 | 15.5 | 697 |
| Running — 16 km/h (10 mph) | 14.5 | 19.0 | 856 |
Showing the first 20 of 57 matching activities at 75.0 kg. A MET is a multiple of resting metabolic rate; 1 MET is defined as 3.5 ml of oxygen per kilogram per minute, which the ACSM equation converts to calories as kcal/min = MET × 3.5 × kg ÷ 200.
Estimates only, not medical or nutritional advice. MET values are population averages measured on healthy adults of roughly average body composition; individual energy cost varies by 20–30% for the same activity depending on fitness, efficiency, terrain, temperature and body composition. The standard MET definition also assumes a resting rate of 3.5 ml O₂/kg/min, which overestimates resting metabolism in heavier and older people. Do not plan a large calorie deficit on these numbers alone — track your actual weight over several weeks instead, and speak to a doctor or dietitian before making big changes.
What is the Calories Burned Calculator?
A calories burned calculator multiplies an activity's MET value by your body weight and duration. The ACSM equation is kcal per minute = MET × 3.5 × weight in kg ÷ 200, so 45 minutes of brisk walking at 4.3 METs for a 75 kg person burns about 254 kcal.
- 57 activities with MET values from the 2011 Compendium
- Searchable activity list plus a custom MET entry
- Shows total, per-minute and per-hour energy cost
- Net calories above resting, and the body-fat equivalent
- Comparison table at your own body weight
- Kilogram and pound toggle, all computed locally in your browser
How to use the Calories Burned Calculator
- 1
Choose kilograms or pounds and enter your body weight.
- 2
Enter how many minutes the activity lasted.
- 3
Search the activity list and select the closest match.
- 4
Or type your own MET value if you have one from a device.
- 5
Read the calories burned, and compare against other activities in the table.
About the Calories Burned Calculator
The ByteTools Calories Burned Calculator works out the energy cost of an activity from its MET value — the multiple of resting metabolic rate it represents. It uses the standard ACSM equation, kcal per minute = MET × 3.5 × weight in kg ÷ 200, and draws MET values from the 2011 Compendium of Physical Activities across 57 common activities from sleeping to competitive football.
Search the activity list, or type your own MET value if your watch reports one. Alongside the total you get calories per minute and per hour, the net figure above what you would have burned resting anyway, and a comparison table showing what the same session would have cost at other activities — which is usually more useful than the headline number.
Enter your weight in kilograms or pounds, and everything is calculated in your browser with nothing uploaded or stored. These are estimates only and not medical or nutritional advice. MET values are population averages and individual energy cost varies by twenty to thirty percent for the same activity, so do not build a large calorie deficit on these numbers alone.
Frequently asked questions
How do you calculate calories burned during exercise?
Multiply the activity's MET value by 3.5 and your weight in kilograms, divide by 200, and multiply by the minutes. A 75 kg person walking briskly at 4.3 METs for 45 minutes burns 4.3 × 3.5 × 75 ÷ 200 × 45, which is about 254 kcal.
What is a MET?
A metabolic equivalent — a multiple of the energy you use sitting quietly. One MET is defined as 3.5 millilitres of oxygen per kilogram per minute. An 8 MET activity costs eight times your resting rate, so it is a convenient way to compare very different activities on one scale.
How accurate is a calories burned calculator?
It gives you the right order of magnitude and not much more. MET values are averages measured on healthy adults of roughly average body composition, and real energy cost varies by twenty to thirty percent between individuals doing the same thing, depending on fitness, efficiency, terrain and temperature. The 3.5 ml/kg/min resting baseline also overestimates resting metabolism in heavier and older people, which inflates the result.
Should I subtract my resting calories?
For weight-management purposes, usually yes. You would have burned roughly 1 MET's worth of energy sitting still for the same period, so only the excess is genuinely extra. This tool shows both the gross figure and that net figure so you can decide which one you want.
Why does my fitness tracker give a different number?
Trackers use heart rate, accelerometry and their own proprietary models rather than a fixed MET table, so they respond to how hard you personally worked. Neither approach is a measurement — the only accurate way to know is indirect calorimetry in a laboratory. Both are best used to compare one of your own sessions against another.
How many calories does walking burn?
For a 75 kg person, brisk walking at about 5.6 km/h is 4.3 METs, which works out to roughly 5.6 kcal per minute or 340 kcal per hour. Heavier people burn proportionally more, because the equation scales directly with body mass.
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