Track Your Burn
Select an activity and enter your details to calculate the calories you burned.
Calculation Method & Formula
Calorie burn is calculated based on the Metabolic Equivalent of Task (MET). MET is a measure of the energy cost of physical activities. 1 MET is defined as the resting metabolic rate.
Formula: Calories (kcal) = MET × 3.5 × Weight (kg) / 200 × Duration (min)
Common Activity MET Values
| Activity | MET Value |
|---|---|
| Walking (slow, ~2mph) | 2 |
| Walking (brisk, ~3mph) | 3.5 |
| Jogging (~5mph) | 7 |
| Running (~7.5mph) | 11.5 |
| Cycling (leisure, ~10mph) | 4 |
| Cycling (vigorous, ~14mph) | 8 |
| Swimming (light/leisure) | 6 |
| Swimming (vigorous laps) | 10 |
| Yoga (Hatha/Basic) | 2.5 |
| Weightlifting/Strength | 3 |
| HIIT | 8 |
| Tennis | 7.3 |
| Basketball (game) | 8 |
| Soccer/Football (game) | 10 |
| Jumping Rope (moderate) | 10 |
| Housework (cleaning) | 3.3 |
How to Use Calories Burned Calculator
- Select weight unit (Metric or Imperial)
- Enter your weight
- Enter exercise duration (hours/minutes)
- Select activity type and click 'Calculate'
Tips
- MET values are averages; individual results vary
- Heart rate monitoring provides better accuracy
- Consistent moderate exercise burns fat effectively
