Calories Burned Calculator
How are calories burned calculated?
Calories burned depend on exercise intensity (MET), body weight, and duration. MET measures how many times more energy an activity uses compared with resting. For the same duration, a heavier body weight or higher intensity burns more.
The formula
Total calories = (MET × 3.5 × weight[kg] × minutes) ÷ 200. Net burn subtracts resting metabolism (MET 1), using (MET − 1). This calculator follows the standard formula used by the American College of Sports Medicine (ACSM).
MET values by activity
| Activity | MET |
|---|---|
| Walking (3 mph) | 3.3 |
| Brisk walking (4 mph) | 5.0 |
| Jogging (5 mph) | 8.0 |
| Running (6 mph) | 10.0 |
| Running (7.5 mph) | 12.5 |
| Yoga (hatha) | 2.5 |
| Jump rope (slow) | 8.0 |
| Jump rope (fast) | 12.0 |
| HIIT | 8.0 |
| Rowing (moderate) | 7.0 |
| Cycling (12–13 mph) | 8.0 |
| Cycling (14–15 mph) | 10.0 |
| Indoor cycling (100 W) | 5.5 |
| Swimming (moderate) | 5.8 |
| Swimming (fast) | 10.0 |
| Weights (light) | 3.5 |
| Weights (vigorous) | 6.0 |
| Basketball (game) | 8.0 |
Source: 2011 Compendium of Physical Activities (Ainsworth et al.).
Total vs net burn
Most calculators show 'total burn,' which adds the resting metabolism you'd spend anyway, so it reads higher than the true exercise effect. To see only what the workout added, choose 'net burn' in the options.
How accurate is this?
The MET formula uses population averages, so it can't capture individual differences in body composition, fitness, or efficiency. Real burn can vary by roughly ±10–20%. Logging your workouts to see the trend is more reliable than any single estimate.
FAQ
What is MET?
MET (metabolic equivalent) sets the energy you use sitting at rest as 1 and shows how many times more an activity uses. Running (MET 10) uses about 10 times the energy of resting.
Do I have to enter my weight?
Weight scales the result directly. For the same activity and duration, a heavier body burns more, so enter your own weight for an accurate estimate.
Should I use total or net burn?
For diet math that balances intake and burn, 'net burn' is more accurate because it avoids double-counting the resting metabolism you'd spend anyway. For a rough reference, 'total burn' is fine.
Can I track my workouts automatically?
The Planfit app logs your activity and duration, calculates calories burned automatically, and shows the trend over time, so you can track results without entering numbers each time.