Calories Burned Running (Intervals / HIIT) Calculator
Cardio & Gym · MET 12.3
Running (Intervals / HIIT) has a MET value of 12.3, meaning it uses about 12.3 times the energy your body burns at rest. A 155 lb (70 kg) adult burns roughly 452 kcal in 30 minutes at moderate intensity.
Your calorie burn
Calories burned
452
30 min · MET 12.3 · 154 lbs
The MET formula explained
MET stands for Metabolic Equivalent of Task. One MET equals the oxygen your body consumes sitting still — about 3.5 ml per kilogram of body weight per minute. An activity rated 12.3 METs uses 12.3 times that amount.
Calories burned = Duration (minutes) × (MET × 3.5 × Weight in kg) ÷ 200
Imperial weights are converted to kilograms automatically (1 kg = 2.205 lbs). Intensity scales the MET value: low ×0.75, moderate ×1.0, high ×1.3.
Calories burned running (intervals / hiit) by body weight
| Body weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (57 kg) | 183 kcal | 366 kcal | 549 kcal | 732 kcal |
| 155 lbs (70 kg) | 227 kcal | 454 kcal | 681 kcal | 908 kcal |
| 185 lbs (84 kg) | 271 kcal | 542 kcal | 813 kcal | 1084 kcal |
| 215 lbs (98 kg) | 315 kcal | 630 kcal | 945 kcal | 1260 kcal |