Calculate calories burned during 50+ exercises using MET values. Enter weight, activity, and duration for an accurate estimate.
Your Details
343
Calories Burned
Running, 6 mph (10 min/mile) · 30 minutes · 70.0 kg · MET 9.8
Food Equivalents (343 calories)
🍞
4.9
Slices of bread
🍎
3.6
Apples
🥚
4.4
Eggs
🥤
2.5
Cans of Coke (355ml)
🍷
2.7
Glasses of wine (5oz)
Compare Activities — 30 min at 70 kg
| Activity | MET | Calories | Intensity |
|---|---|---|---|
| Walking, slow (2 mph) | 2.5 | 88 | Light |
| Walking, moderate (3.5 mph) | 3.5 | 123 | Moderate |
| Walking, brisk (4.5 mph) | 5 | 175 | Moderate |
| Hiking (cross-country) | 6 | 210 | Vigorous |
| Running, 5 mph (12 min/mile) | 8.3 | 291 | Vigorous |
| Running, 6 mph (10 min/mile) ← selected | 9.8 | 343 | Very Vigorous |
| Running, 7 mph (8.5 min/mile) | 11 | 385 | Very Vigorous |
| Running, 8 mph (7.5 min/mile) | 11.8 | 413 | Very Vigorous |
| Running, 10 mph (6 min/mile) | 14.5 | 508 | Very Vigorous |
| Sprinting | 23 | 805 | Very Vigorous |
Calories burned during exercise = MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) is a measure of exercise intensity relative to resting metabolism. Light activities (MET 1.5–3): sitting, slow walking. Moderate activities (MET 3–6): brisk walking, light cycling. Vigorous activities (MET 6–9): running, swimming laps. Very vigorous (MET 9+): sprinting, competitive sports. MET values from the Compendium of Physical Activities (Ainsworth et al. 2011). Note: 1 kg of fat = approximately 7,700 calories. Actual calorie burn varies with fitness level, age, muscle mass, and exercise efficiency.