Where do MET numbers come from?

They’re standardized values from exercise physiology tables. Use the closest match for your activity.

Does this include afterburn/EPOC?

No. It focuses on the session itself. Consider extra calories separately if your program tracks them.

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Calorie Burn Calculator

Estimate calories burned using weight, workout duration, and activity intensity (MET).

Results

Total calories burned: 485.80
Calories per minute: 10.80
Calories per hour: 647.73

How to use this calculator

Enter body weight in pounds.
Enter workout duration in minutes.
Select an activity intensity (MET) closest to your workout.
We compute calories per minute, per hour, and total calories burned.

Inputs explained

Body weight: Weight in pounds; we convert to kg internally.
Duration: Workout time in minutes.
Activity intensity (MET): Metabolic equivalent for the activity. Higher MET = higher intensity.

How it works

We convert body weight to kilograms and apply the standard MET formula: Calories/min = MET × 3.5 × weight kg ÷ 200.

Total calories = calories/min × minutes. Calories/hour extrapolates to a 60-minute effort.

Formula

Calories/min = (MET × 3.5 × weight_kg) ÷ 200
Total calories = Calories/min × minutes

When to use it

Estimating calories burned during runs, rides, or gym sessions.
Comparing calorie burn across different activities or intensities.
Planning workouts to match calorie goals.

Tips & cautions

Pick the MET closest to your actual effort—intensity matters more than the activity label.
Heavier weights and higher METs burn more calories per minute.
For mixed workouts, average the METs or split the session into segments.
MET values are generalized; individual burn varies with age, body composition, and efficiency.
Does not include post-exercise afterburn (EPOC).
Uses weight in pounds; convert if needed for accuracy.

Worked examples

45-minute jog (170 lb person, MET 8)

Calories/min ≈ 8 × 3.5 × 77.1 ÷ 200 ≈ 10.8
Total ≈ 486 calories

30-minute HIIT (150 lb, MET 10)

Calories/min ≈ 11.9
Total ≈ 357 calories

Deep dive

This calorie burn calculator uses MET values, your weight, and duration to estimate calories per minute, per hour, and total. Enter weight, time, and an intensity that matches your activity to see calorie burn.

Use it to compare workouts or plan sessions toward calorie goals. Actual burn varies—MET tables are averages and don’t include afterburn.

FAQs

Where do MET numbers come from?: They’re standardized values from exercise physiology tables. Use the closest match for your activity.
Does this include afterburn/EPOC?: No. It focuses on the session itself. Consider extra calories separately if your program tracks them.

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Calorie burn varies due to age, body composition, and effort. Use this as a planning estimate, not a medical prescription.