How to Estimate Calories Burned
This calculator uses MET (Metabolic Equivalent of Task) values to estimate calories burned during physical activity.
The formula
Calories = (MET × 3.5 × Weight in kg ÷ 200) × Minutes
Common MET values
- Walking (3 mph): 3.5
- Jogging (5 mph): 8
- Running (8 mph): 11.5
- Cycling (12 mph): 10
- Swimming (moderate): 7
- Weight training: 6
- Yoga: 3
- Hiking: 6
Step-by-step
- Look up the MET value for your activity above.
- Enter your weight in kilograms (lbs ÷ 2.2 = kg).
- Enter the duration in minutes.
Worked example
70 kg person, jogging (MET 8) for 30 minutes: Calories = (8 × 3.5 × 70 ÷ 200) × 30 = 9.8 × 30 = 294 calories.