OmniTools

Exercise Calorie Burn Calculator

Calculate calories burned across 20+ sports & daily activities with MET values and food equivalents.

Basis: MET values from the 2011 Compendium of Physical Activities (Ainsworth et al., Arizona State University). Activity speeds are given in both km/h and mph·2026-08-28 verified·Not reviewed by a medical professional·Editorial policy

Before you rely on this

MET values are population averages, so actual expenditure varies widely with fitness, efficiency and intensity even for the same activity and duration. The figure also includes the resting metabolism you would have burned anyway — subtracting it as "extra calories burned" overstates the effect.

Tool Overview & Key Purpose

Exercise Calorie Burn Calculator measures energy expenditure across 20+ sports using standard MET values and food calorie equivalents.

Step-by-Step Usage Instructions

1STEP 1

Select sport or workout activity.

2STEP 2

Enter body weight and workout duration in minutes.

3STEP 3

View total burned calories and food calorie equivalents.

4STEP 4

Compare burn rates across all exercises side-by-side.

Real-World Scenarios & Practical Cases

1 Practical CasesScenario #1

45-minute Running Session for a 70kg Adult

At 10 km/h (MET 10.0), 45 minutes burns approx 368 kcal, equivalent to 1.2 bowls of rice.

Combining aerobic exercise with weight training enhances long-term BMR.MET-based energy expenditure formulaCalories Burned = MET × Weight(kg) × (Duration/60) × 1.05

Pro Tips & Key Considerations

Jump rope (MET 11.0) and fast running (MET 11.5) offer the highest caloric expenditure per minute.

Frequently Asked Questions (FAQ)

Sources & References

Compendium of Physical Activities — Official MET Value Database CDC — Physical Activity Guidelines for Adults

Basis: MET values from the 2011 Compendium of Physical Activities (Ainsworth et al., Arizona State University). Activity speeds are given in both km/h and mph · 2026-08-28 verified