Running at 6 mph for 45 minutes
- Input
- Activity = Running 6 mph (MET 9.8), Weight = 70 kg, Duration = 45 min (0.75 h)
- Working
- kcal = 9.8 × 70 × 0.75 = 514.5, shown as about 515 kcal.
- Result
- About 515 kcal
Calories Burned Calculator
Estimate energy expenditure for common activities from body weight and duration, using MET values from the published Compendium of Physical Activities. Runs entirely in your browser — your numbers never leave this device.
Weight unit
Calories burned
515
Running, 6 mph · MET 9.8
| Duration | Calories burned |
|---|---|
| 15 min | 172 |
| 30 min | 343 |
| 45 min | 515 |
| 60 min | 686 |
| 90 min | 1,029 |
| 120 min | 1,372 |
MET values are published averages for a general adult. Actual energy burn varies with intensity and individual factors, so these figures are estimates from the MET table, not measurements.
Informational only. This calculator applies a published formula to the numbers you enter — it is not medical advice, a diagnosis, or a substitute for a clinician. Talk to a qualified professional about decisions concerning your health.
How it works
Energy expenditure: kcal = MET × body weight (kg) × duration (hours) | MET values are taken from the published Compendium of Physical Activities
| Activity | MET |
|---|---|
| Walking 3.0 mph | 3.3 |
| Walking 3.5 mph | 4.3 |
| Walking 4.0 mph | 5.0 |
| Running 5 mph | 8.3 |
| Running 6 mph | 9.8 |
| Running 7 mph | 11.0 |
| Running 8 mph | 11.8 |
| Cycling under 10 mph | 4.0 |
| Cycling 10–12 mph | 6.8 |
| Cycling 12–14 mph | 8.0 |
| Cycling 14–16 mph | 10.0 |
| Swimming leisurely | 6.0 |
| Swimming laps vigorous | 9.8 |
| Rowing machine moderate | 7.0 |
| Elliptical trainer | 5.0 |
| Stair climbing | 9.0 |
| Weight training general | 3.5 |
| Weight training vigorous | 6.0 |
| Aerobics low impact | 5.0 |
| Aerobics high impact | 7.3 |
| Yoga (Hatha) | 2.5 |
| Hiking cross country | 6.0 |
A MET — metabolic equivalent of task — expresses an activity's energy rate as a multiple of resting rate, by definition 1 MET at rest. The Compendium of Physical Activities is the published catalogue that assigns a MET value to each activity and pace: walking at 3.5 mph is listed at 4.3, running at 6 mph at 9.8, cycling at 12–14 mph at 8.0. Multiplying the MET value by body weight in kilograms and by duration in hours gives the estimated kilocalories for that activity, which is the standard calculation built on the Compendium.
Two properties of the formula are worth stating plainly. The estimate scales linearly with both weight and time — doubling either doubles the figure — and it inherits the Compendium's precision: a MET value is an average measured across groups, so the output estimates the expenditure for the activity as catalogued, not a measurement of an individual session. Watches and machines that report a figure for the same session use their own models and sensors and will differ.
The table on this page lists the activities and paces the calculator covers with their Compendium MET values, so the input to every calculation can be seen before it is used. The output is informational arithmetic only.
Worked examples
Brisk walking at 3.5 mph for 30 minutes
- Input
- Activity = Walking 3.5 mph (MET 4.3), Weight = 80 kg, Duration = 30 min (0.5 h)
- Working
- kcal = 4.3 × 80 × 0.5 = 172 kcal.
- Result
- 172 kcal
Cycling at 12–14 mph for 60 minutes
- Input
- Activity = Cycling 12–14 mph (MET 8.0), Weight = 75 kg, Duration = 60 min (1 h)
- Working
- kcal = 8.0 × 75 × 1 = 600 kcal.
- Result
- 600 kcal
Frequently asked questions
What is a MET?
A metabolic equivalent of task: the energy rate of an activity expressed as a multiple of the resting rate. The Compendium of Physical Activities publishes the MET value for each activity and pace, and those values are printed in the table on this page.
Why does body weight change the result for the same activity?
Because the formula multiplies MET by weight in kilograms. Moving a larger mass at the same catalogued rate corresponds to a larger energy figure in the model, so the estimate rises in direct proportion to weight.
Why does a watch give a different figure for the same session?
Watches and exercise machines estimate expenditure with their own models, heart-rate data and assumptions. This calculator applies the published MET formula to weight and duration only. Different models produce different estimates for the same activity.
Is this a measurement of an individual session?
No. MET values are group averages from the Compendium, so the result is an estimate for the activity as catalogued, for information only — not a measurement and not exercise advice.
Are weight and activity entries stored?
No. The calculation runs entirely in the browser and nothing entered is uploaded, stored or tracked.
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