About This Calorie Burn Calculator
This calculator shows how much exercise you need to burn the calories in a specific food. It uses the MET (Metabolic Equivalent of Task) system to estimate calorie burn based on exercise type and body weight. Select a food from the list or enter custom calories, choose your workout, and enter your weight to see the exercise time needed.
MET Values for Common Exercises
| Exercise | MET | Cal/hr (154 lb person) |
|---|---|---|
| Walking (3 mph) | 3.5 | ~245 kcal |
| Walking (4 mph) | 5.0 | ~350 kcal |
| Running (5 mph) | 8.0 | ~560 kcal |
| Running (6 mph) | 10.0 | ~700 kcal |
| Swimming | 6.0 | ~420 kcal |
| Cycling | 6.0 | ~420 kcal |
| Jump Rope | 10.0 | ~700 kcal |
| Yoga | 3.0 | ~210 kcal |
How Calorie Burn Is Calculated
The formula is: Calories burned = MET × body weight (kg) × time (hours). Heavier individuals burn more calories per minute doing the same activity. High-intensity exercises like running and jump rope have higher METs, meaning you burn the same calories in less time. Note that this calculation covers only active exercise, not post-exercise calorie burn (EPOC).
Frequently Asked Questions
MET values are averages based on population studies. Your actual calorie burn depends on fitness level, age, sex, and exercise form. Heart rate monitors and fitness trackers provide more personalized estimates.
Carrying more mass requires more energy for the same movement. The formula multiplies MET by body weight in kilograms, so a heavier person burns more calories walking the same distance at the same pace.
Most calorie expenditure comes from your basal metabolic rate and daily movement, not structured exercise. A balanced diet generally has more impact on weight than trying to burn off specific meals.