Calories Burned Calculator
That treadmill number is a guess — this is a better one. Using MET (Metabolic Equivalent of Task) values from exercise science’s Compendium of Physical Activities, this calculator estimates what your session actually cost.
MET-based estimates are population averages (±20% individual variation). Heart-rate data from a tracker personalizes it further.
The MET formula
One MET is your resting burn. An activity rated 8 METs costs roughly eight times that. Values come from the Compendium of Physical Activities, the research standard.
Why heavier people burn more
Moving more mass costs more energy — that’s physics, not a bug. It’s also why calorie burn drops as you lose weight, and why recalculating every few weeks keeps estimates honest.
Frequently asked questions
What is a MET?
A Metabolic Equivalent of Task. 1 MET equals your resting energy use; higher numbers mean proportionally harder activity.
Are machine calorie counters accurate?
Often not — many ignore your weight or inflate numbers. A MET-based estimate with your real weight is usually closer.
Does this include my BMR?
Yes, MET values include resting metabolism, so don’t add BMR on top.
Which exercise burns the most calories?
Per minute: vigorous running, HIIT, and rowing top the list. But the best exercise is the one you’ll do consistently.
Should I eat back the calories I burn?
If your TDEE activity level already includes this exercise, no — that would double-count it. Only add it if the workout is extra.