Exercise Calorie Burn Calculator
Select your workout, enter your body weight, and track precise energy expenditure using scientifically backed MET values.
20+
Exercises
ACSM MET
Formula
Scientific
Accuracy
Your Workout Details
Fill in the fields below and click Calculate to see your personalised calorie burn.
Default: 70 kg / 154 lbs (average adult). Adjust to match your body weight for accurate results.
How the Calculation Works
Pick Your Exercise
Each exercise has an assigned MET (Metabolic Equivalent of Task) value from the Compendium of Physical Activities.
Enter Your Stats
Your body weight and workout duration are used in the ACSM formula for personalised results.
Get Your Burn
Formula: (MET × 3.5 × weight in kg ÷ 200) × minutes. This gives calories burned with high accuracy.
Calorie estimates vary with age, sex, fitness level, and intensity. Use for guidance, not medical advice.
Results
Your results will appear here
Select an exercise, enter your weight & duration, then click Calculate.
Calorie Burn by Exercise
Reference estimates for a 70 kg person over 30 minutes
| Exercise | Category | MET | 30-Min Burn | Difficulty | |
|---|---|---|---|---|---|
| Jump Rope – Moderate Pace | Cardio | 12.3 | ~431 kcal | Intermediate | |
| Battle Ropes | HIIT | 10.3 | ~361 kcal | Intermediate | |
| Kettlebell Swings | Home Workouts | 9.8 | ~343 kcal | Intermediate | |
| Moderate Running (5 mph) | Cardio | 8.3 | ~291 kcal | Intermediate | |
| Cycling – Moderate Effort (12–14 mph) | Cardio | 8 | ~280 kcal | Intermediate | |
| HIIT Circuit Training | HIIT | 8 | ~280 kcal | Advanced | |
| Burpees | HIIT | 8 | ~280 kcal | Advanced | |
| Mountain Climbers | HIIT | 8 | ~280 kcal | Intermediate | |
| Swimming – Freestyle, Moderate Effort | Cardio | 7 | ~245 kcal | Intermediate | |
| Rowing Machine – Moderate Effort | Cardio | 7 | ~245 kcal | Intermediate | |
| Dumbbell Bench Press | Strength Training | 6 | ~210 kcal | Intermediate | |
| Barbell Deadlift | Strength Training | 6 | ~210 kcal | Advanced | |
| Boxing – Heavy Bag Work | Home Workouts | 5.5 | ~193 kcal | Intermediate | |
| Bodyweight Squats | Strength Training | 5 | ~175 kcal | Beginner | |
| Walking Lunges | Strength Training | 5 | ~175 kcal | Beginner | |
| Elliptical Trainer – Moderate Effort | Low Impact | 5 | ~175 kcal | Beginner | |
| Brisk Walking (3.5 mph) | Low Impact | 4.3 | ~151 kcal | Beginner | |
| Push‑Ups | Strength Training | 3.8 | ~133 kcal | Beginner | |
| Plank Hold | Home Workouts | 3.8 | ~133 kcal | Beginner | |
| Hatha Yoga | Low Impact | 2.5 | ~88 kcal | Beginner |
Complement Your Training
Track your daily food & macro intake
Use our Meal Calorie Calculator to see exactly what you're eating — then balance it against your workout burns for real results.