How the Calories Burned Calculator Works
This calculator uses the Metabolic Equivalent of Task (MET) system — a scientifically validated framework developed from the Compendium of Physical Activities — to estimate the energy cost of over 38 sports and activities.
- Enter your body weight in kilograms or pounds. Heavier individuals burn more calories performing the same activity because more mechanical work is required.
- Select your activity from the dropdown. Each activity is assigned a MET value based on published exercise physiology research.
- Set the duration of your workout in minutes or hours.
- View your results — total calories burned, hourly burn rate, per-minute rate, and equivalent fat loss.
You can also switch to comparison mode to pit two activities against each other and see which one is more time-efficient for calorie burning.
Calories Burned Calculator Formula
The core equation behind this calculator is the standard MET-based energy expenditure formula used in clinical and sports science:
Calories Burned = Time (minutes) × MET × 3.5 × Body Weight (kg) ÷ 200
This formula converts oxygen consumption (VO₂) into kilocalories. The constant 3.5 represents resting oxygen uptake in ml/kg/min, and dividing by 200 converts ml O₂ to kcal.
The MET Formula Explained
MET stands for Metabolic Equivalent of Task. It expresses the energy cost of an activity as a multiple of your resting metabolic rate:
- 1 MET = sitting quietly at rest (~1 kcal/kg/hour or 3.5 ml O₂/kg/min)
- 3.8 MET (walking) = burns 3.8× more energy than sitting still
- 9.5 MET (cycling) = burns 9.5× more energy than sitting still
- 9.8 MET (running at 6 mph) = burns 9.8× more energy than rest
MET values are sourced from the Compendium of Physical Activities, a peer-reviewed database maintained by researchers at Arizona State University.
Calories Burned Chart by Activity
The table below shows estimated calories burned per hour for common activities across three body weights. Values are calculated using the MET formula.
| Activity | MET | 55 kg (121 lbs) | 70 kg (154 lbs) | 90 kg (198 lbs) |
|---|---|---|---|---|
| 🚶 Walking (3 mph) | 3.8 | 220 kcal | 280 kcal | 360 kcal |
| 🚲 Cycling (moderate) | 9.5 | 549 kcal | 699 kcal | 898 kcal |
| 🏃 Running (6 mph) | 9.8 | 567 kcal | 721 kcal | 927 kcal |
| 🏊 Swimming (freestyle) | 8.0 | 462 kcal | 588 kcal | 756 kcal |
| 🏋️ Weightlifting | 5.0 | 289 kcal | 368 kcal | 473 kcal |
| 🧘 Yoga | 2.5 | 144 kcal | 184 kcal | 236 kcal |
These values assume continuous activity. Actual calorie burn may vary with fitness level, environmental conditions, and exercise intensity within each category.
What Are Calories?
A calorie (technically a kilocalorie, or kcal) is a unit of energy. It represents the amount of heat needed to raise the temperature of 1 kilogram of water by 1°C. In nutrition and fitness, calories measure the energy your body obtains from food and expends through physical activity and metabolic processes.
Your body needs calories for every function — from powering your heartbeat to fueling a sprint. When you consume more calories than you burn, the surplus is stored as fat. When you burn more than you consume, your body taps into stored fat for energy, resulting in weight loss.
BMR — Calories You Burn Without Doing Anything
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive. This includes energy for breathing, blood circulation, cell production, brain function, and body temperature regulation.
BMR typically accounts for 60–75% of your total daily energy expenditure. It varies based on age, sex, weight, height, and body composition. A larger, more muscular person has a higher BMR because muscle tissue requires more energy to maintain than fat tissue.
Even while sleeping (MET ≈ 0.95), your body is burning calories — just at a slightly lower rate than quiet wakefulness (MET = 1.0).
How Many Calories Did I Burn Cycling?
Cycling is one of the most efficient calorie-burning activities, with a MET of 9.5 for moderate-effort cycling (approximately 19–22 km/h or 12–14 mph). Here is a worked example:
Example: A 70 kg person cycling for 60 minutes at moderate intensity
Calories = 60 × 9.5 × 3.5 × 70 ÷ 200 = 699 kcal
At this rate, a single hour of cycling burns enough energy to offset a substantial meal. Over the course of a week with three 1-hour rides, that's approximately 2,097 kcal — nearly one-third of a kilogram of fat.
Exercises That Burn the Most Calories
If maximizing calorie burn per hour is your goal, focus on high-MET activities. Here are the top calorie burners based on a 70 kg person:
- Jump Rope (MET 12.3) — ~860 kcal/hour
- Running at 8 mph (MET 11.8) — ~830 kcal/hour
- Kitesurfing / Windsurfing (MET 11.0) — ~770 kcal/hour
- Martial Arts (MET 10.0) — ~700 kcal/hour
- Rugby (MET 10.0) — ~700 kcal/hour
- Cycling (vigorous, MET 9.5) — ~665 kcal/hour
- Running at 6 mph (MET 9.8) — ~686 kcal/hour
- Swimming (vigorous laps, MET 8.0) — ~560 kcal/hour
Keep in mind that the "best" exercise is one you can sustain consistently. A moderate activity done regularly will always outperform an intense activity done once.
FAQs
How many calories do you burn sleeping?
Sleeping has a MET value of approximately 0.95, which means a 70 kg (154 lb) person burns roughly 50–65 calories per hour while sleeping. Over a full 8-hour night, that adds up to about 400–520 kcal — your body is still running core functions like breathing, cell repair, and temperature regulation.
How many calories do squats burn?
Squats fall under general strength training (MET 5.0–6.0). A 70 kg person performing bodyweight squats at moderate intensity burns approximately 5–8 calories per minute. A 10-minute set of squats burns roughly 50–80 kcal depending on pace and depth.
How many calories do push-ups burn?
Push-ups are a vigorous calisthenics exercise with a MET of approximately 8.0. A 70 kg person doing push-ups at a steady pace burns about 7–10 calories per minute. A set of 100 push-ups (taking roughly 5–7 minutes) burns approximately 35–70 kcal.
How many calories do I burn doing nothing?
At complete rest (sitting quietly, MET 1.0), a 70 kg person burns approximately 70–80 calories per hour — this is close to your Basal Metabolic Rate (BMR). Your body uses this energy for essential functions: breathing, circulation, brain activity, and maintaining body temperature.