Ever wonder how many calories you actually burn on a run or a bike ride? This guide explains how to calculate calories burned using MET values, with a worked example, or you can use our free calories burned calculator for an instant answer.
How to Calculate Calories Burned: Quick Facts
- Formula: MET x 3.5 x weight (kg) / 200 = calories per minute.
- Then: multiply by the minutes you exercised.
- MET: a number for each activity’s intensity.
- Heavier bodies burn more for the same activity.
- Shortcut: the calculator does the math for you.
Step 1: Find the Activity’s MET Value
Each activity has a MET (metabolic equivalent) value. Walking at 3.5 mph is about 4.3 METs, running at 6 mph is about 9.8, and vigorous cycling is around 10. Higher numbers mean higher intensity and more calories burned per minute.
Step 2: Use the Calorie Formula
The standard formula is: calories per minute = MET x 3.5 x your weight in kilograms, divided by 200. Multiply that by how many minutes you exercised to get the total calories burned.
Worked Example
Say you weigh 79 kg (about 175 lb) and run at 6 mph (9.8 METs) for 30 minutes. Calories per minute = 9.8 x 3.5 x 79 / 200 = about 13.5. Over 30 minutes that is roughly 406 calories burned.
Frequently Asked Questions
Do calorie trackers and this formula agree?
They are usually close. Fitness watches add heart-rate data, while the MET formula uses averages, so small differences between the two are normal.
Which activities burn the most calories?
High-intensity activities like running, jumping rope, and HIIT have the highest MET values, so they burn the most calories per minute for a given body weight.
Should I eat back the calories I burn?
That depends on your goal. If you are tracking intake for weight loss, many people only eat back a portion, since burn estimates can run high. This is general guidance, not medical advice.
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