How it works
- MET
- the intensity of the activity
- weight
- your body weight in kilograms
- minutes
- how long the activity lasted
One MET is your resting rate, so a 6-MET activity burns roughly six times the energy of sitting still. The MET values here are averages from the Compendium of Physical Activities; if you know the exact figure for your effort, it fits the same formula.
Frequently asked questions
How do I calculate calories burned?
Multiply the activity MET value by 3.5, by your weight in kilograms, divide by 200, then multiply by the minutes.
What is a MET value?
A MET is a unit of intensity. One MET is resting; a 6-MET activity uses about six times as much energy as sitting still.
How many calories does 30 minutes of exercise burn?
For a 70 kg person, about 130 kcal at a moderate walk and around 360 kcal running, depending on the MET value.
Does weight change calories burned?
Yes. Heavier people burn more for the same activity, because moving more mass takes more energy.
Is this exact?
No, it estimates from average MET values. Real burn varies with fitness, technique and effort.