Calories Burned by Exercise
Calories for an activity, from its METs and your weight.
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An estimate from a formula, not a measurement. It does not replace a doctor, a dietitian or a qualified trainer — least of all with a health condition, during pregnancy or breastfeeding, or under 18.
How this was worked out
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Guide: METs: what an activity costs3 min read
METs: what an activity costs
One MET is what the body burns at rest, about 1 kcal per kilogram per hour. Every activity has a value in METs — how many times the resting rate it takes — measured and collected in the Compendium of Physical Activities, the reference researchers use. The sum is direct: METs × weight in kilograms × hours.
The values here are from the 2024 edition, checked against the Compendium’s website. Many changed since the 2011 edition most calculators still quote: moderate walking went from 3.5 to 3.8, running at 5 mph from 8.3 to 8.5. The table lists all thirty activities for the same minutes, to compare.
The honest number is the second one
The calculator shows two numbers. The first includes what you would have burned anyway sitting still; the second is only what the activity added — (METs − 1) × weight × hours. To decide how much more to eat on a training day, the second is the one that counts. For the whole day, the TDEE calculator.
The limits of an average
METs are averages for adults of every fitness level, against a standard resting rate. They tend to overstate for people who are older, heavier or very fit, and know nothing of how hard you actually went. Watches and gym machines estimate the same way, and often higher. Use the numbers to compare activities and follow trends, not as exact accounts. Nothing you type is kept or sent.
How we calculate
METs of the Compendium (2024)
calories = MET × weight (kg) × hours; the calories above resting = (MET − 1) × weight × hours
Source: Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12.
Frequently asked questions
How are calories burned calculated?
With the activity's MET — how many times the resting rate it takes — times your weight in kilograms times the hours. Running at 10 km/h is 9.3 METs, so 30 minutes for someone of 70 kg is 9.3 × 70 × 0.5 = about 326 kcal.
Why does it show two numbers?
The first includes what your body would have burned anyway sitting still for those minutes (one MET). The second is only what the activity added, and it is the honest one for deciding what to eat.
How many calories does weight training burn?
Ordinary weight training with 8 to 15 reps is 3.5 METs in the Compendium: about 210 kcal an hour for someone of 60 kg, 280 for someone of 80. Heavy powerlifting or bodybuilding work is 6.0 METs. Most of a session is rest between sets, which is why the numbers are lower than people expect.
Where do the MET values come from?
From the 2024 Adult Compendium of Physical Activities, the reference researchers use, checked against its website. Its values changed from the 2011 edition most calculators still quote: moderate walking is now 3.8, not 3.5.
Is my watch more accurate?
Not necessarily. Watches and gym machines estimate from heart rate and the same kind of averages, and studies find they often overstate. Both are estimates; use either for trends rather than for exact numbers.