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UK CALORIE BURN CALCULATOR
How many calories have you burnt?
Enter your weight, the type of activity and its duration to estimate the number of calories burnt during your workout.
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What is the MET index and how does our calculator work?
MET (Metabolic Equivalent of Task) is a measure of the intensity of physical activity, commonly used in exercise physiology to estimate energy expenditure. The MET value indicates how many times more energy you use during a given activity compared to when at rest – for example, MET = 6 means that you burn six times more energy than when sitting still.
Our calculator uses a standard formula that combines METs, your weight and the duration of the activity:
Calories burnt = (MET × 3.5 × weight [kg] / 200) × time [min]
Each activity is assigned a different MET value – the more intense the exercise, the higher the MET value and the more calories you burn in the same amount of time.
What MET values do we use for each activity?
- Strength training (moderate): MET 5.0
- Strength training (high-intensity): MET 6.0
- Cardio (moderate): MET 7.0
- Cardio (high-intensity, HIIT): MET 10.0
- Cycling (for leisure, at speeds of less than 16 km/h): MET 4.0
- Cycling (at a moderate pace, 16–19 km/h): MET 8.0
- Jogging (approx. 8 km/h): MET 8.3
- Swimming (moderate): MET 6.0
These values are taken from generally accepted lists of physical activities (the so-called Compendium of Physical Activities) and are average estimates.
Why is it worth knowing how many calories you’ve burnt?
Knowing the energy expenditure of a training session allows you to:
Consciously plan your calorie balance (deficit, maintenance or surplus)
It is better to tailor your diet to the type and intensity of your training sessions
Avoid situations where your training is "compensated for" by overeating
Track your progress over time and tailor your plan to your goals
What affects the accuracy of the result?
Actual calorie burn depends not only on the type of activity, but also on the individual’s exercise intensity, fitness level, metabolic rate and the conditions under which the workout takes place (e.g. temperature, terrain). Therefore, the result from the calculator should be treated as a guide rather than a precise measurement.
next step
Have you got your result yet? Take the next step!
Theory alone is just the start. At Well Fitness, we know that diet is only half the battle – the rest happens in the gym.
- Do you want to optimise your training? Take a look at our range of personal trainers, who will help you choose the right intensity and technique for your exercises.
- Ready to get started? Choose your season ticket and join the Well Fitness community to work towards your goals in a professional environment.
Important information for your safety:
Our calculator provides estimates only. The result is a mathematical forecast, not a medical diagnosis. Your body is a complex system influenced by factors such as body composition, hormonal balance and dietary history. The content on this website is for information and educational purposes only. Well Fitness accepts no liability for decisions made on the basis of the calculator’s estimates. If you are planning radical changes to your diet, always consult a qualified dietitian or doctor.
faq
Frequently asked questions
The number of calories burnt depends primarily on the type of activity, the intensity of the workout, its duration and body weight. The longer and more intense the exercise, the greater the energy expenditure. However, the result provided by the calculator is only a guide.
The calculator uses the MET value assigned to the selected activity, the user’s body weight and the duration of the workout. The calculations are performed using the following formula:
Calories burnt = (MET × 3.5 × body weight [kg] / 200) × active time [min]
MET, or metabolic equivalent, indicates how many times greater the energy expenditure is during a given activity compared with energy expenditure at rest. For example, a MET value of 6 means that during exercise you use up about six times more energy than when sitting quietly.
The result is an estimate based on average MET values. Actual calorie burn may vary depending on age, gender, fitness level, body composition, metabolism, exercise technique, exercise intensity and training conditions.
During the workout itself, high-intensity cardio or HIIT usually allows you to burn more calories in a shorter time. Strength training results in lower energy expenditure during a single training session than cardio, but it promotes the development of muscle mass, which can influence your total daily energy requirements. The choice of activity should depend on the exerciser’s goals, capabilities and preferences.
The number of calories burnt during a 30-minute workout depends on the type of workout and the individual’s physical condition, i.e. their body weight and the intensity of the activity. A person with a higher body weight will usually burn more calories during the same exercise than a lighter person. You can check an accurate estimate by entering your details into the calculator.
Usually, yes. For the same activity, intensity and duration, a person with a higher body weight burns more energy. However, this does not mean that the result will be the same for everyone of the same weight, as individual physiological characteristics also play a role.
No. The calculator primarily estimates the energy expenditure during a given activity. It does not accurately take into account the increased oxygen and energy consumption following intense exercise, known as the EPOC effect.
They can be taken into account when planning your energy balance, but it is worth exercising caution. Calculators and fitness trackers may overestimate or underestimate your energy expenditure. Increasing your calorie intake excessively after every workout may make it harder to achieve a calorie deficit.
When comparing activities carried out for the same amount of time, those with a high MET value – such as high-intensity intervals, fast running or demanding cardio – usually burn the most calories. However, the best activity is one that you can do regularly, safely and with the correct technique.
The calculator and sports watch also provide estimates. The watch may also use heart rate, age or distance covered, but its result is not a precise laboratory measurement either. Both tools are best regarded as a reference point for observing changes over time.