MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to rest. 1 MET equals the energy used sitting quietly (about 1 kcal/kg/hour). An activity with a MET of 7.0 burns seven times more energy than resting. MET values come from the Compendium of Physical Activities.

Which exercise burns the most calories?

Skipping rope (12.3 METs), stair climbing (9.0 METs), and running (9.8 METs) are among the highest calorie-burning activities. However, the best exercise for weight loss is one you enjoy and can sustain regularly. Consistency matters more than intensity.

Are these calorie burn estimates accurate?

MET-based calculations provide good estimates for most people. Actual energy expenditure varies with fitness level, body composition, exercise technique, and environmental conditions. These values are based on averages from research studies and may differ by 10-15% for individuals.

Should I eat back the calories I burn exercising?

For weight loss, most experts recommend eating back only about half of exercise calories, as calorie burn estimates tend to be overstated. If you are maintaining weight, you can eat back most exercise calories. Focus on how you feel and your overall weekly trend.

Calorie Burn Calculator

Find out how many kilojoules and calories you burn during any activity. Select from over 20 common exercises and activities, enter your weight and duration, and get an accurate energy expenditure estimate based on MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities.

Enter Your Details

Activity

Body Weight

Duration

min

How It Works

Energy burned is calculated using the MET formula: Energy (kcal) = MET value x body weight (kg) x duration (hours). The result is then converted to kilojoules by multiplying by 4.184. MET values represent the energy cost of an activity relative to rest - a MET of 7.0 means you burn 7 times more energy than sitting still.

Quick Reference

Activity	MET	30 min (70 kg)	30 min (85 kg)	60 min (70 kg)
Walking	3.5	513 kJ	622 kJ	1025 kJ
Jogging	7.0	1025 kJ	1245 kJ	2050 kJ
Running	9.8	1435 kJ	1743 kJ	2870 kJ
Cycling	6.8	996 kJ	1209 kJ	1992 kJ
Swimming	5.8	849 kJ	1031 kJ	1699 kJ
HIIT	8.0	1172 kJ	1423 kJ	2343 kJ
Skipping Rope	12.3	1801 kJ	2187 kJ	3602 kJ
Stair Climbing	9.0	1318 kJ	1600 kJ	2636 kJ
Weight Training	3.5	513 kJ	622 kJ	1025 kJ
Yoga	2.5	366 kJ	445 kJ	732 kJ

Values calculated using the MET formula: Energy (kJ) = MET x weight (kg) x hours x 4.184. Actual burn varies with intensity and individual fitness.

Frequently Asked Questions

What is a MET value?: MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to rest. 1 MET equals the energy used sitting quietly (about 1 kcal/kg/hour). An activity with a MET of 7.0 burns seven times more energy than resting. MET values come from the Compendium of Physical Activities.
Which exercise burns the most calories?: Skipping rope (12.3 METs), stair climbing (9.0 METs), and running (9.8 METs) are among the highest calorie-burning activities. However, the best exercise for weight loss is one you enjoy and can sustain regularly. Consistency matters more than intensity.
Are these calorie burn estimates accurate?: MET-based calculations provide good estimates for most people. Actual energy expenditure varies with fitness level, body composition, exercise technique, and environmental conditions. These values are based on averages from research studies and may differ by 10-15% for individuals.
Should I eat back the calories I burn exercising?: For weight loss, most experts recommend eating back only about half of exercise calories, as calorie burn estimates tend to be overstated. If you are maintaining weight, you can eat back most exercise calories. Focus on how you feel and your overall weekly trend.

MET-Based Energy Formula

Energy (kcal) = MET x weight (kg) x duration (hours) Energy (kJ) = Energy (kcal) x 4.184

MET: = Metabolic Equivalent of Task - energy cost relative to rest
weight: = your body weight in kilograms
duration: = exercise time converted to hours
4.184: = conversion factor from kcal to kJ

MET values are sourced from the Compendium of Physical Activities. 1 MET = approximately 1 kcal/kg/hour, which is the energy cost of sitting quietly at rest.

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Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.