Calorie to Exercise Calculator
See how much exercise is needed to burn off a given number of calories. Enter calories and choose an activity.
How to use this tool
- Enter the calories you want to burn.
- Set the MET value for your activity (7 = jogging, 3.5 = brisk walk).
- Enter your body weight.
- Read the required exercise duration.
Find out how long you need to exercise to burn off any meal or snack based on your weight and activity type.
⚠ This tool is for general information and education only and is not medical advice. Consult a qualified healthcare professional before making health decisions.
Formula
Calories burned per minute = MET × weight_kg × 3.5 ÷ 200
Exercise time (min) = calories_to_burn ÷ calories_per_minute
Exercise time (h) = minutes ÷ 60
How it works
This calculator uses the MET (Metabolic Equivalent of Task) formula endorsed by exercise physiology research to estimate how long a person must exercise to burn a target number of calories. The rate of calorie expenditure in kcal/min is derived from the MET value, body weight, and a constant (3.5 ml O₂/kg/min resting VO₂ converted to kcal). Results are estimates because individual metabolism, fitness level, and exercise intensity vary; the MET value entered should match the actual intensity of the chosen activity.
Worked example
- Target: 500 kcal, Activity MET = 7 (e.g. running ~8 km/h), Body weight = 70 kg
- Calories per minute = 7 × 70 × 3.5 ÷ 200 = 1715 ÷ 200 = 8.575 kcal/min
- Minutes needed = 500 ÷ 8.575 ≈ 58.3 → rounded to 58 min
- Hours = 58.3 ÷ 60 ≈ 0.97 h
Exercise needed: 58 min (≈ 0.97 h)
Common mistakes to avoid
- Using body weight in pounds instead of kilograms in the MET formula, which overstates calories burned by roughly 2.2x.
- Ignoring rest periods during interval workouts -- the MET value applies only to active exercise minutes, not total session time.
- Choosing a MET value for a vigorous pace when actually exercising at moderate intensity, inflating the calorie burn estimate.
Key terms
- MET (Metabolic Equivalent of Task)
- A unit expressing the energy cost of physical activities as a multiple of resting metabolic rate; sitting quietly = 1 MET, brisk walking ≈ 3.5 MET, running ≈ 7–10 MET.
- Calorie (kcal)
- A unit of energy; in nutrition, one Calorie (capital C) equals one kilocalorie (kcal), the energy needed to raise 1 kg of water by 1 °C.
- Resting metabolic rate
- The baseline energy expended by the body at complete rest, approximately 3.5 ml of O₂ per kg of body weight per minute.
- Energy expenditure
- The total calories burned during physical activity, dependent on exercise intensity (MET), body weight, and duration.
Frequently asked questions
- What is MET value?
- MET (Metabolic Equivalent of Task) is a measure of exercise intensity. A MET of 1 is sitting quietly; walking briskly is about 3.5, jogging 7, running fast 10+.
- Why does body weight affect calorie burn?
- Heavier people move more mass against gravity, so they burn more calories for the same activity. This calculator uses the standard MET formula that accounts for body weight.