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Health & Fitness

Exercise Calorie Estimation Calculator

Estimate calories burned during exercise from MET values in the Compendium of Physical Activities, body weight and duration.

Your inputs

Results

Estimated calories burned

343 kcal

Per hour at this pace
686 kcal
MET value used
9.8

≈Estimate based on the stated model and assumptions

Notes for this result

  • kcal ≈ MET × body weight (kg) × hours, using MET values from the 2011 Compendium of Physical Activities. Values are gross (include resting energy) and vary between individuals.

Inputs are never added to links for financial, salary or health calculators.

What this calculator does

MET (metabolic equivalent) values describe the energy cost of activities relative to rest. Multiplying by weight and time gives an estimate of calories burned.

Formula and method

kcal ≈ MET × body weight (kg) × duration (hours)

Worked example

Calculated by this tool with its default inputs:

Inputs

  • Units: Metric (kg, cm)
  • Weight: 70 kg
  • Activity: Running, 6 mph (9.7 km/h) — MET 9.8
  • Duration: 30 minutes

Results

  • Estimated calories burned: 343 kcal
  • Per hour at this pace: 686 kcal
  • MET value used: 9.8

How to read the results

These are gross calories, including what you would burn at rest anyway.

Assumptions and limitations

  • Fitness level, technique and environment cause large individual variation.
  • An estimate for healthy adults, not a diagnosis or medical advice. Consult a qualified health professional about your personal situation.

Health results are general estimates for adults and do not replace medical advice, diagnosis or treatment. Speak to a qualified health professional about your personal situation, especially during pregnancy or if you have a medical condition.

Questions

Why does my watch show a different number?

Devices use their own models and heart-rate data; all are estimates.

Sources

  • Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581.

Methodology and verification

Result type
Estimate based on the stated model and assumptions
Formula version
1.0
Automated verification
3 reference and validation test cases, checked against independently computed values. The site cannot be built if any of them fail.
Editorial review
Awaiting human editorial review. The explanation was drafted with AI assistance; the formula and examples are verified by the automated tests above.

Privacy

Everything you enter is calculated in this browser and is not sent to Numerith or anyone else. Because this calculator can involve personal financial or health details, your inputs are never added to share links or saved to history. Privacy policy