CalcExercise Calorie Calculator
Last updated: 2026-05-09
The Exercise Calorie Calculator is a free sports calculator. Exercise Calorie Calculator. Free online calculator with formula, examples and step-by-step guide. Optimize your training with accurate data based on sport science.
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Common Sizes — Click to Fill
| Duration (min) | Weight (kg) | MET intensity | |
|---|---|---|---|
| Beginner | 15 | 35 | 8 |
| Intermediate | 22 | 52 | 8 |
| Advanced | 30 | 70 | 8 |
| Elite | 45 | 105 | 8 |
| Pro | 60 | 140 | 8 |
How are exercise calories calculated?
Calories burned during exercise depend on activity type, duration, your body weight, and exercise intensity. The most accurate formula uses the MET (Metabolic Equivalent of Task), a system that classifies each activity by how many times it multiplies your resting metabolic rate. Knowing this lets you plan real caloric deficits for weight loss or surpluses for muscle gain.
Calories burned formula
Calories burned = MET × weight(kg) × time(h)
Or in kcal/min: kcal/min = (MET × 3.5 × body_weight_kg) / 200
Absolute rest has a MET of 1. Brisk walking has MET 3.5; running at 10 km/h, MET 10; moderate swimming, MET 5.8.
Step-by-step example
A 70 kg person runs 45 minutes at 10 km/h (MET = 10).
- Time: 45 min = 0.75 h
- Calories = 10 × 70 × 0.75 = 525 kcal
- Equivalent to: 3 large bananas, a small pizza, or ≈75 g of dark chocolate.
MET values for common activities
- Slow walking (4 km/h): MET 2.8
- Brisk walking (6 km/h): MET 4.3
- Easy cycling (15 km/h): MET 5.8
- Moderate swimming: MET 5.8
- Soccer match: MET 10
- Running at 10 km/h: MET 10
- Running at 14 km/h: MET 13.5
- Jump rope: MET 12.3
- HIIT (high intensity): MET 8–14
Factors that affect real caloric expenditure
- Body weight: Weighing more means burning more calories for the same exercise (more mass to move).
- Fitness level: Fitter people are more efficient and burn slightly fewer calories at the same effort.
- Ambient temperature: Extreme cold increases caloric expenditure through thermoregulation.
- EPOC (Afterburn Effect): After intense exercise, metabolism stays elevated for 12–24 additional hours, burning an extra 5–15% of calories.