Sport & running
How many calories do you burn during exercise?
Kcal burned from body weight, activity MET and duration — running, cycling, swimming and more.
Quick answer
MET values let you compare activities on one scale: **kcal = MET × weight (kg) × hours**. Running at **MET 9.8** for **45 minutes** at **70 kg** burns about **9.8 × 70 × 0.75 ≈ 515 kcal** — walking at **MET 3.5** for the same time is only ~185 kcal.
Calories burned
515 kcal
- Per hour (reference)
- 686 kcal/h
- MET used
- 9.8
Formula: kcal = MET × weight (kg) × hours. MET values are population averages — your actual burn varies with fitness, terrain and intensity.
How it works
MET tables are population averages from lab studies; hills, heat, fitness level and form all shift the real number ±15%. Use the result to compare sessions and size snacks — a GPS watch refines it with heart rate if you train seriously.
Frequently asked questions
What MET value for a 5 km run?+
At ~6 min/km pace (10 km/h) use MET ~10; slower jogging ~8 km/h is MET ~8. Enter duration in minutes and your weight — speed is baked into the MET you pick.
Does weight training burn many calories?+
During the session, moderate lifting is ~MET 6 — less than running. The afterburn (EPOC) adds modestly; the main benefit is muscle and long-term metabolism, not a huge single-session burn.
Gross vs net calories — which is this?+
Gross expenditure during the activity only — it does not subtract your resting metabolism for those minutes. For all-day totals, add resting burn separately (see TDEE calculator).
Can I use custom MET?+
Yes — compendium values exist for hundreds of activities. If your sport is niche, look up its MET in the Compendium of Physical Activities and paste it in the custom field.
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