Calories Burned Calculator
Pick your activity, enter weight and duration, and get an accurate MET-based calorie estimate.
MET-Based Accuracy
We use published MET (Metabolic Equivalent) values from the Compendium of Physical Activities. Calories = MET × kg × hours. Works for walking, jogging, cycling, swimming, gym, yoga, dancing, sports, and more.
Popular Activity METs
- Walking (5 km/h) — 3.5
- Cycling (moderate) — 7.5
- Running (10 km/h) — 10.0
- Swimming (moderate) — 7.0
- HIIT — 8.0 to 12.0
Frequently Asked Questions
How are calories burned calculated?
Calories = MET × weight (kg) × duration (hours). MET is the Metabolic Equivalent of Task — sitting = 1, brisk walking ≈ 4, running 10 km/h ≈ 10.
How many calories does a 5 km run burn?
A 70 kg runner burns roughly 350 kcal running 5 km in 30 minutes (MET ~10). Heavier runners burn more proportionally.
Is cycling or running better for calorie burn?
Per hour, vigorous running burns more (~700 kcal vs ~500 kcal for moderate cycling at 70 kg). Cycling is easier on joints though.
Why do calorie counts vary by app?
MET values are averages. Actual burn depends on fitness, intensity, terrain, and heart rate — expect ±15% variance between estimates.