Calories burned calculator
Choose your activity, enter your weight and workout duration, and estimate the calories burned.
Over 30 min
291 kcal
Per hour
581 kcal/h
This estimate uses the MET (Metabolic Equivalent of Task) method. Actual values vary according to exercise intensity, fitness level and individual body composition.
Frequently asked questions
What is the MET method?
MET (Metabolic Equivalent of Task) measures the energy intensity of an activity relative to rest: 1 MET corresponds to the energy used while sitting at rest. An activity rated at 8 MET uses eight times more energy than rest. It is a standard method in physical-activity research.
Why does my weight affect the result so much?
Moving a greater body mass requires more energy, regardless of the sport. This is why the MET formula directly includes body weight: for the same activity and duration, a heavier person burns more calories in absolute terms.
Do these calories include my basal metabolic rate?
No. This calculator estimates only the additional calories burned by the activity itself, on top of your basal metabolism. Use the basal metabolic rate calculator to estimate your total daily calorie needs.
Are these estimates as accurate as a fitness watch?
Fitness watches generally use a similar formula adjusted using your real-time heart rate. They may therefore be more precise when your effort differs from the average intensity assumed by this calculator.
How are calories burned calculated?
This calculator uses the MET (Metabolic Equivalent of Task) method, a standardised measure of physical-activity intensity recognised in scientific research. Each activity has its own MET value — for example, 9.8 for running at 10 km/h — which is multiplied by your body weight and exercise duration to estimate total calorie expenditure.
The full formula is: calories = MET × weight (kg) × duration (hours). It explains why two people with different body weights burn different amounts of energy during the same activity, and why activity intensity — such as running speed or swimming pace — directly affects the result.
Calorie expenditure by sport
MET values for one hour of activity — the higher the number, the more intense the activity:
| Activity | MET value |
|---|---|
| Course à pied (14 km/h) | 14.5 |
| Course à pied (12 km/h) | 11.8 |
| Sports de combat | 10.3 |
| Vélo (rapide, environ 22–25 km/h) | 10 |
| Course à pied (10 km/h) | 9.8 |
| Natation (intensive) | 9.8 |
| Trail running | 9 |
| Course à pied (8 km/h) | 8.3 |
Calories and fitness goals
Knowing your calorie expenditure per session can help you adapt your diet to your goals — weight loss, muscle gain or general balance. Combine this result with our basal metabolic rate calculator to estimate your total daily calorie requirements, including physical activity.