Calories Burned Calculator
Tracking your workout intensity? Our calculator use Metabolic Equivalents (METs) to provide a high-precision estimate of energy expenditure.
Activity Data
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MET Intensity Log
Select your activity and duration to see energy expenditure estimate.
What is a MET?
MET stands for **Metabolic Equivalent of Task**. One MET is the amount of energy your body uses while resting. When you exercise, you increase this rate. For example, running at a moderate pace has a MET of 8.3, meaning you are burning 8.3 times more energy than when sitting still.
The Formula
Calories = (MET * Weight in kg * Duration in hours)Common Activity METs
Walking (Brisk)4.5
Running (10 km/h)9.8
Swimming (Laps)7.0
High-Intensity HIIT12.0
Beyond the Burn:
Exercise & Recovery
While counting calories is a useful metric for weight management, focus on performance and consistency. Post-exercise oxygen consumption (EPOC) can mean you continue to burn energy at a higher rate even after you stop.
Hydration First
Consistency Over Intensity
Listen to Your Body