Calories burned = MET × weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) is a standardised measure of exercise intensity — 1 MET = energy used at rest. Running at 10 km/h has a MET of ~9.8, meaning it burns 9.8× resting calories.
These are estimates for gross calorie burn (including calories burned at rest). Net calorie burn from exercise is approximately 15–20% lower. Individual variation is significant — fitness level, body composition, temperature and terrain all affect actual calorie burn.
Frequently Asked Questions
Running burns the most calories per minute of any common exercise, followed closely by rowing, jumping rope and HIIT. However, total calorie burn depends on duration — a 90-minute moderate cycle will burn more than a 20-minute run. For weight loss, the exercise you can sustain consistently over months is the best choice.
MET-based estimates are accurate to approximately ±20–30% for most people. Fitness trackers (watches, chest straps) typically have ±15–20% accuracy for cardio and are less reliable for weight training. Food intake tracking accuracy is typically lower than calorie burn estimates, so focusing on trends rather than exact numbers is more useful for weight management.
Yes — weight training burns roughly 3–8 kcal/minute during the session (lower MET than cardio). However, resistance training increases resting metabolic rate for 24–72 hours post-workout (EPOC — Excess Post-exercise Oxygen Consumption), adding meaningful calorie burn beyond the session itself. Over time, added muscle mass increases your daily calorie burn at rest.