Cardio Calories Calculator
Estimate how many calories you burn during cardio based on modality, intensity, duration and your weight (MET formula).
How the MET formula works
The math is kcal = MET × weight (kg) × hours. Example: 30 minutes of running at moderate intensity (MET 8.0) for a 70 kg person gives 8.0 × 70 × 0.5 = 280 kcal.
Each modality has a MET per intensity — low, moderate, high and very high — using rounded values from the Compendium of Physical Activities. It is the same table Fitney uses to estimate calories in the cardio plan. If you enter sessions per week, we also show the weekly burn.
To build a full plan with warm-up, interval blocks and cool-down, see how to prescribe a cardio plan.
Frequently asked questions
How are cardio calories calculated?
With the MET (metabolic equivalent) formula: kcal = MET × weight (kg) × hours. The MET for each modality and intensity comes from rounded values of the Compendium of Physical Activities, the most widely used scientific reference for energy cost by activity.
What is a MET?
A MET tells you how many times more energy an activity burns compared with resting. 1 MET is sitting still. A moderate run, at MET 8, burns about 8 times more than resting, per minute.
Is the number exact?
No, it is an estimate. Actual burn varies with fitness level, technique, terrain, temperature and body composition. Heart-rate watches estimate too. Use the number to compare sessions and plan your week, not as an exact measurement.
Cardio plans with weekly analysis
Build sessions with phases and intensities, spread them across the week and see weekly minutes and kcal calculated from your client's weight. 14-day free trial.