While our TDEE Calculator estimates the calories you burn across an entire day, this tool zooms in on a single workout session. Using MET (Metabolic Equivalent of Task) values, a standard measure of how much energy an activity requires compared to resting, you can estimate exactly how many calories a specific activity burns based on your body weight and how long you do it. Pick an activity below to see your results, and check your BMI or BMR for the bigger picture of your metabolism.
Calories Burned Calculator
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How This Calculator Works
This calculator uses MET (Metabolic Equivalent of Task) values from standard exercise physiology references. Each activity is assigned a MET score representing how many times more energy it requires compared to sitting still. Calories burned are estimated as MET multiplied by your body weight in kilograms and the duration of your session in hours.
| Activity | MET Value | Intensity | Calories per 30 min (70 kg person) |
|---|---|---|---|
| Yoga (Hatha) | 2.5 | Low | 88 |
| Walking (moderate pace) | 4.3 | Low | 151 |
| Elliptical Trainer (moderate) | 5.0 | Moderate | 175 |
| Weight Training (vigorous) | 6.0 | Moderate | 210 |
| Rowing Machine (moderate) | 7.0 | Moderate | 245 |
| Swimming (moderate effort) | 7.0 | Moderate | 245 |
| Cycling (moderate-vigorous) | 8.0 | High | 280 |
| HIIT | 8.0 | High | 280 |
| Running (6 mph) | 9.8 | High | 343 |
| Jump Rope | 10.0 | High | 350 |
Disclaimer: This calculator provides an estimate based on standard MET values and population averages. Actual calorie burn varies by individual fitness level, effort, and body composition. Consult a healthcare provider or fitness professional for personalized guidance.
