Exercise Intensity Calculator
Calculate exercise intensity and calorie burn to optimize workout results
Basic Information
Enter your information to calculate exercise intensity and calories
About METs
METs (Metabolic Equivalent) is a standard unit for measuring exercise intensity. 1 MET = resting metabolic rate, the energy consumed while sitting quietly.
About this tool
What is Exercise Intensity Calculator?
Calculates workout intensity and the calories you burn.
What is it for?
Check whether your workout hits its target intensity and optimize your training.
How to read your result
Compare against the intensity zones and adjust your pace.
Classification & Reference
| Intensity | METs | Examples |
|---|---|---|
| Light | < 3 | Slow walk, easy cycling |
| Moderate | 3–6 | Brisk walk, jog, cycling |
| Vigorous | > 6 | Running, fast cycling |
Formula
kcal = METs × 3.5 × weight(kg) ÷ 200 × minutesFrequently asked questions
What is a MET?
A MET (metabolic equivalent) is how much energy an activity uses versus sitting still. Sitting is 1 MET; a brisk walk is about 3–4 METs; running is 8–10+.
How are calories burned calculated?
Calories ≈ METs × 3.5 × your weight in kg ÷ 200 × minutes. Heavier people and higher-MET activities burn more per minute.
What counts as moderate vs vigorous exercise?
Moderate activity is about 3–6 METs (brisk walking, easy cycling); vigorous is above 6 METs (running, fast cycling). A simple test: you can talk but not sing during moderate effort.
How much exercise do I need each week?
The WHO recommends 150–300 minutes of moderate, or 75–150 minutes of vigorous activity per week, plus muscle-strengthening on two or more days.
How many calories does walking burn?
Walking is about 3–5 METs depending on pace, so most adults burn roughly 120–200 calories in 30 minutes of brisk walking. The exact number scales with your body weight, speed and time — calories burned ≈ METs × weight (kg) × hours. Enter your details above for a personalized estimate.
How many calories does running burn?
Running is roughly 8–12 METs depending on pace, so a 70 kg (154 lb) adult burns about 300–500 calories in 30 minutes of running at a moderate 6 mph (10 min/mile) pace. The number scales with your body weight, speed and time — calories burned ≈ METs × weight (kg) × hours, and faster paces or hills push both METs and calories higher. Enter your weight, pace and duration above for a personalized running calorie estimate.