About the Exercise Calorie Burn Calculator
What is the Exercise Calorie Burn Calculator?
This calculator estimates calories burned during exercise from the activity's MET value (from the Compendium of Physical Activities), your weight and how long you exercise.
One MET is the energy you use at rest; an activity of 8 METs burns eight times as much.
How to use the Exercise Calorie Burn Calculator
- Activity (sample: Brisk walking, 5.6 km/h (4.3 MET))
- Duration (minutes) (sample: 45)
- Weight (kg) (sample: 70)
- Press Calculate Calories Burned (results also refresh as you type). The result card shows the Calories Burned, along with Per hour, Above resting (net), MET value and Equivalent body fat.
Formula used
Calories = MET × 3.5 × Weight (kg) ÷ 200 × Minutes
- Net calories = (MET − 1) × 3.5 × weight ÷ 200 × minutes
Actual burn depends on intensity, fitness and technique.
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Activity | Brisk walking, 5.6 km/h (4.3 MET) |
| Duration (minutes) | 45 |
| Weight (kg) | 70 |
| Result | Value |
|---|---|
| Calories Burned | 237 kcal |
| Per hour | 316 kcal |
| Above resting (net) | 182 kcal |
| MET value | 4.3 |
| Equivalent body fat | 31 g |
Tips for using the Exercise Calorie Burn Calculator
- Use net calories when deciding how much extra food exercise "earns".
- Strength training burns fewer calories during the session but builds muscle that raises long-term burn.