# Calorie Burn Calculator > Calculate calories burned during exercise. Uses the MET (Metabolic Equivalent) model with 24 common activities, or enter a custom MET value. URL: https://uttir.com/calorie-burn-calculator Categories: calculators Privacy: All math runs locally. No weight or activity data leaves your browser. ## About Calories burned during exercise depend on three things: your body weight (heavier people burn more), the intensity of the activity (a sprint burns more than a walk), and the duration. The standard model is the Metabolic Equivalent of Task (MET), where 1 MET is the energy cost of sitting quietly, and 5 METs is 5× that cost. The formula is: kcal/min = (MET × 3.5 × bodyWeightKg) / 200. This tool uses the standard formula with 24 common activities (running, cycling, swimming, yoga, weight lifting, etc.) from the Compendium of Physical Activities (Ainsworth et al., 2000/2011). For unusual activities, enter a custom MET value — most activities fall in the 2-10 MET range. ## How to use 1. **Enter your body weight** — In kilograms. The formula scales by body weight — heavier people burn more calories for the same activity. 2. **Pick an activity** — 24 common activities with accurate MET values. Or enter a custom MET value for an unusual activity (climbing, martial arts, specific sport, etc.). 3. **Enter duration** — In minutes. Most accurate for steady-state activities. For HIIT or interval training, the average intensity is what matters. ## Examples ### 30 min running at 6 mph, 70 kg person A common cardio session. Output: ``` MET 9.8 × 3.5 × 70 / 200 = 12.0 kcal/min × 30 = 360 kcal ``` ### 45 min yoga (Hatha), 70 kg person A lower-intensity session. Output: ``` MET 2.5 × 3.5 × 70 / 200 = 3.1 kcal/min × 45 = 140 kcal ``` ## FAQ ### How accurate is the MET model? About ±20% for most people on most activities. The model assumes an average person; body composition (muscle vs fat), fitness level, and environmental conditions (heat, cold, altitude) all affect actual calories burned. For a fit person at a given MET, the actual burn is usually slightly higher than the model predicts; for an unfit person, slightly lower. The model is a useful estimate, not a measurement. ### Why does body weight matter? Moving a heavier body costs more energy. A 90 kg person running the same route at the same pace as a 70 kg person burns ~28% more calories (proportional to body weight). The model accounts for this: doubling body weight roughly doubles the calories burned for the same activity at the same intensity. ### What MET value do I use for an unusual activity? The Compendium of Physical Activities (Ainsworth et al., 2000/2011) has MET values for 800+ activities. Search for it on Google; the PDF is freely available. As a rule of thumb: 1.0-1.5 = sitting, 2-3 = slow walking, 4-6 = moderate effort, 7-10 = vigorous, 11+ = very vigorous. Activities that involve carrying weight or using large muscle groups score higher. ## Related tools - [Calorie Calculator (BMR + TDEE)](https://uttir.com/calorie-calculator) — Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Includes a goal-adjusted daily calorie target. - [Macro Calculator](https://uttir.com/macro-calculator) — Calculate daily protein, carb, and fat grams from a calorie target. Four common splits: balanced, high-protein, low-carb, and keto. - [BMI Calculator](https://uttir.com/bmi-calculator) — Calculate your Body Mass Index and see where you fall on the healthy range. - [One-Rep Max Calculator](https://uttir.com/one-rep-max-calculator) — Estimate your 1-rep max from any rep count using Epley or Brzycki formulas. See working weights at 50-90% of your max. - [Water Intake Calculator](https://uttir.com/water-intake-calculator) — How much water should you drink per day? Based on body weight, activity level, climate, and pregnancy or lactation status. --- For the full HTML page with the live tool, visit https://uttir.com/calorie-burn-calculator. This file is the markdown rendering at https://uttir.com/calorie-burn-calculator.md. See https://uttir.com/llms.txt for a site-wide summary.