Select Activity
Choose from walking, running, swimming, cycling, or weightlifting.
Free Calories Burned Calculator
Easily estimate the calories you burn during exercise. Pick an activity, enter your weight and duration, and let science do the rest.
How to use it
How to use the calculator
Provide a few details to get an accurate MET-based estimate.
Enter Details
Input your current weight and the duration of your exercise.
Reference
The numbers behind the tool.
Formulas, reference tables, and practical guidance you can come back to.
Common Activity MET Values
The Metabolic Equivalent of Task (MET) is a physiological measure expressing the energy cost of physical activities. One MET is defined as the energy expended while sitting quietly, which is approximately 1 kcal per kilogram of body weight per hour. Exercise scientists and medical professionals use MET values to standardize the intensity of different exercises, allowing for consistent comparisons across various activities, from light walking to vigorous competitive sports.
While MET-based calorie calculators provide a highly useful and standardized baseline for tracking energy expenditure, it is important to recognize their inherent limitations. These formulas rely on population averages and may not fully account for individual variables such as body composition, age, environmental factors, or mechanical efficiency during movement. Therefore, while these estimates are excellent for setting fitness goals and tracking general trends, individuals seeking absolute precision may need to combine these estimates with data from calibrated wearable heart-rate monitors.
| Activity | Intensity | MET Value |
|---|---|---|
| Walking | Casual (~3 mph) | 3.0 |
| Weightlifting | Moderate | 3.5 |
| Swimming | Leisure | 6.0 |
| Cycling | Moderate (~12-14 mph) | 8.0 |
| Running | Moderate (~6 mph) | 9.8 |
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
What is a MET value?
MET stands for Metabolic Equivalent of Task. One MET is the energy you spend sitting quietly. An activity with a MET of 5 burns five times as much energy as resting.
Does muscle mass affect calories burned?
Yes, more muscle mass generally increases your basal metabolic rate, meaning you may burn slightly more calories doing the same activity compared to someone with less muscle at the same weight.
How accurate are calorie burn estimates?
Calorie burn estimates are based on population averages and MET formulas, providing a solid baseline but not exact numbers. Factors like heart rate, muscle mass, and metabolic efficiency can vary individual results by up to 20%. For the most precise tracking, use a heart rate monitor calibrated to your personal metrics.
Does exercise intensity affect afterburn (EPOC)?
Yes, higher intensity exercises like HIIT or heavy weightlifting create a larger oxygen debt, leading to a greater Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories at an elevated rate for hours after the workout ends. Lower intensity steady-state cardio produces a much smaller afterburn effect.
Which exercise burns the most calories?
Exercises that recruit large muscle groups and require continuous effort, such as running, swimming, or jump rope, typically burn the most calories per minute. High-intensity interval training (HIIT) is also highly effective for calorie expenditure in a short time. However, the best exercise is one you enjoy and can perform consistently.
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