Exercise Calorie Calculator

MET-based burn for 40+ activities

Quick Answer

Exercise Calorie Calculator: MET-based burn for 40+ activities. Exercise Calorie Calculator uses standard health formulas to compute accurate results instantly.

MET value

Weight kg

Duration min

Calories burned

245 kcal

≈ 1.1 bowls of rice · 27g fat equivalent

kcal/hour490

O₂-based kcal257

Fat equivalent27 g

Rice bowls1.1 bowls

Steps

1kcal = MET × weight × hours = 7 × 70 × 0.50 = 245
2Cross-check via O₂: 7 × 3.5 × 70 ÷ 200 × 30 = 257 kcal
31 MET = resting rate ≈ 1 kcal/kg/h — at 7 MET you burn 7× resting

All activities: 70kg × 30min

Sitting/TV	1.3 MET	46 kcal
Slow walk 3km/h	2.5 MET	88 kcal
Brisk walk 5.6km/h	3.5 MET	123 kcal
Leisure cycling	4.8 MET	168 kcal
Elliptical/vinyasa	5.8 MET	203 kcal
Slow swimming	6 MET	210 kcal
Jogging 8km/h ←	7 MET	245 kcal
Rope/basketball	8 MET	280 kcal
Running 10km/h	9.8 MET	343 kcal
Running 12km/h	11 MET	385 kcal
Fast rope/HIIT	12.3 MET	431 kcal

💡 MET (Metabolic Equivalent of Task): 1 MET = sitting quietly ≈ 3.5ml O₂/kg/min. Formula: kcal = MET × kg × hours. Caveats: fitness trackers overestimate by 20-90%; EPOC (afterburn) adds 6-15% after intense sessions; and heavier bodies burn more per MET — this formula already accounts for that.

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How to Use

Enter body metrics: fill height, weight, age etc. as prompted by the Exercise Calorie Calculator.
Read value and grade: results appear instantly with an authority-based classification.
Check reference tables: confirm your range and healthy targets against the tables on this page.
Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

Exercise Calorie Calculator is a free online health tool — open and use, no sign-up.
All calculations run locally in your browser; your data never leaves the device.
Key capability: MET-based burn for 40+ activities.
Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

Exercise Calorie Calculator formula

Exercise Calorie Calculator uses standard health formulas to compute accurate results instantly.

FAQ

How do I use the Exercise Calorie Calculator?

Open the page and fill in the input fields — results update automatically. MET-based burn for 40+ activities.

Are the results accurate?

Results follow published international standards (WHO, ACE, IOM) and are for reference only.

Can this replace medical advice?

No. Always consult a qualified healthcare professional for health decisions.

Is it free? Do I need to sign up?

Completely free. No registration, login or download required.

Does it work on mobile?

Yes. The responsive design works on all devices.

Related Guides

Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

Last updated: 2026-08-07

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Cite this page: YiJianSuan. Exercise Calorie Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/met-calorie

Results provided by this tool are for reference only and do not constitute professional advice.