Calories Burned Calculator (MET)
Estimate calories burned during training with MET values from the Compendium of Physical Activities - jump rope, running, cycling, resistance training and more.
Results
- Estimated calories burned
- 433 kcal
- 30 min at 11 MET
- Burn rate
- 14.4 kcal/min
- MET x 3.5 x kg / 200
MET values used (Compendium of Physical Activities)
| Activity | MET |
|---|---|
| Resistance training, moderate effort | 3.5 |
| Resistance training, vigorous effort | 6 |
| Jump rope, slow | 8.8 (~100 skips/min) |
| Jump rope, moderate | 11 |
| Jump rope, fast | 12.3 (120+ skips/min) |
| Running, 5 mph | 8.3 (12 min/mile) |
| Running, 6 mph | 9.8 (10 min/mile) |
| Running, 7 mph | 11 (8.5 min/mile) |
| Cycling, moderate | 6.8 (10-11.9 mph) |
| Cycling, vigorous | 8 (12-13.9 mph) |
| Basketball, general | 6.5 |
| Basketball, game | 8 |
| Soccer, casual/general | 7 |
| Swimming laps, moderate | 7 |
| Circuit training, vigorous | 8 |
| Aerobics, general | 7.3 |
How it works & limitations
The MET formula
Calories per minute = MET x 3.5 x bodyweight(kg) / 200. One MET is the energy cost of sitting quietly. MET values come from population averages in the Compendium of Physical Activities, so results are estimates, not laboratory measurements.
Using the result
Use the estimate for planning, not precision accounting. Individual technique, effort and environment change the true burn by roughly 10-15%. For fat-loss tracking, rely on the scale trend over weeks rather than daily calorie math.
Sources
- Ainsworth, B. E., et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8), 1575-1581.
MET-based estimates carry roughly 10-15% individual error and are not medical-grade energy measurements.
Frequently asked questions
How accurate are MET-based calorie estimates?
MET values come from population averages in the Compendium of Physical Activities, so results are typically within about 10-15% for most people. Individual metabolism, technique and effort change the true number.
Should I eat back all exercise calories?
For fat loss, treat the estimate as a rough guide rather than a license to eat it all back. For performance, fuel around training based on hunger, session demands and your weight trend.