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Exercise Calorie Calculator (US lb)
This calculator estimates the calories you burn during physical activity using the MET-based formula from the 2011 Compendium of Physical Activities. Input your activity type, duration, and body weight in pounds for an instant result in US imperial units. No signup, no conversion needed — results update in real time as you type.
Calorie Burn Input
Results update in real time as you type — no Calculate button needed.
How the MET Calorie Formula Works
The MET formula used here is the standard equation from the 2011 Compendium of Physical Activities:
Calories burned = MET × 3.5 × (weight in kg) / 200 × duration in minutes
One MET (Metabolic Equivalent of Task) represents resting metabolism — approximately 3.5 mL of oxygen consumed per kilogram of body weight per minute. An activity with a MET value of 4.0 uses about four times the energy of resting. The weight is converted from pounds to kilograms (1 lb = 0.453592 kg) to match the oxygen consumption reference.
Common Activity MET Reference Table
| Activity | MET | 150 lb / 30 min (kcal) | 200 lb / 30 min (kcal) |
|---|---|---|---|
| Walking (4 mph) | 3.0 | 71 | 95 |
| Cycling (leisure) | 3.5 | 83 | 111 |
| Running (5 mph) | 6.0 | 142 | 190 |
| Running (8 mph) | 9.8 | 232 | 310 |
| Swimming (vigorous) | 9.0 | 213 | 284 |
| Resistance (heavy) | 8.5 | 201 | 268 |
| Aerobics (high) | 7.9 | 187 | 249 |
| Hiking (steep) | 6.0 | 142 | 190 |
Limitations of MET-Based Estimates
MET values are population averages derived from oxygen consumption measurements on groups of adults. Individual calorie expenditure can vary by ±15–25% depending on fitness level, age, sex, body composition, temperature, altitude, and technique. The calculator is an educational reference and is not a measurement of actual energy expenditure. For personalized energy expenditure analysis, use indirect calorimetry or wearable device data.
Frequently Asked Questions
- MET (Metabolic Equivalent of Task) is the ratio of activity energy expenditure to resting metabolism. 1 MET = 3.5 mL of oxygen per kg of body weight per minute — roughly the energy used while sitting quietly.
- MET-based estimates are population averages from the 2011 Compendium of Physical Activities. Actual calorie burn varies with fitness, body composition, age, sex, and environment. Use as an educational reference only.
- Yes. Heavier individuals burn more calories for the same MET activity and duration because energy cost scales with body mass. The formula converts pounds to kilograms to account for this.
- MET values are derived from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for physical activity energy expenditure used in public health guidelines and research.