Calories Burned by Activity — MET-Based Calculator 

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This calculator provides an estimate of calories burned based on MET (Metabolic Equivalent of Task) values. Actual calorie expenditure varies based on individual factors such as age, fitness level, and body composition. Consult a healthcare professional for personalized nutrition or exercise advice.

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What are calories burned by activity?

Calories burned by activity refers to the energy your body expends while performing physical exercise. Different activities have different intensity levels, meaning the same amount of time spent exercising can yield very different calorie burns depending on what you do.

How to calculate calories burned by activity?

Calories burned are calculated using the MET (Metabolic Equivalent of Task) method:

  • Formula: Calories (kcal) = MET × weight (kg) × duration (hours)
  • Duration in hours = duration in minutes ÷ 60
  • Example: Running (MET 9.8) × 70 kg × 0.5 hours = 343 kcal

What is a MET value?

MET (Metabolic Equivalent of Task) is a unit that measures the intensity of physical activity relative to rest. A MET of 1 equals resting, 3.5 equals walking, and 9.8 equals running. The higher the MET value, the more calories are burned per minute of activity.

What are some calories burned by activity examples?

Estimated calories burned by a 70 kg person in 30 minutes:

  • Walking (MET 3.5): ~122 kcal
  • Cycling (MET 7.5): ~263 kcal
  • Running (MET 9.8): ~343 kcal
  • Swimming (MET 8.0): ~280 kcal
  • Jumping rope (MET 12.3): ~431 kcal

When is a calories burned calculator useful?

This calculator is useful for planning a weight loss program, tracking energy balance, and choosing the right activity intensity. It helps you understand which exercises burn the most calories and how to make your workout time more efficient.

Which activities burn the most calories?

Jumping rope (MET 12.3), soccer (MET 10.0), and running (MET 9.8) have the highest calorie-burning rates. Yoga (MET 2.5) and walking (MET 3.5) are at the lower end. However, the best activity is ultimately one you enjoy and can sustain consistently over time. To understand your baseline energy needs, try our BMR calculator, and use our water intake calculator to stay properly hydrated during exercise.

How many calories do you burn while sleeping?

Sleeping has a MET value of approximately 0.95, so a 70 kg person burns roughly 67 kcal per hour of sleep — about 530 kcal over an 8-hour night. Sleep calorie burn is driven primarily by your BMR (basal metabolic rate). During sleep your body uses energy for tissue repair, hormone production, and immune function, making rest a genuinely active recovery process. Calorie burn during sleep scales with body weight: a 90 kg person burns approximately 85 kcal per hour at the same MET value.