Calories Burned Calculator
Estimate how many calories you burn during a workout based on the activity's MET value, your weight, and how long you exercise.
Example
A 70 kg person runs for 30 minutes. Running (6 mph) has a MET value of 9.8.
Calories = METs x weight(kg) x duration(hr)
= 9.8 x 70 x (30 / 60)
= 9.8 x 70 x 0.5
= 343 kcalSo a 30-minute run burns about 343 calories.
How it works
Calories are calculated as METs x weight (kg) x duration (hours), where each activity has a standard MET intensity value. Pick an activity, enter your weight and minutes to see the result update live.
Good to know
The Calories Burned Calculator estimates the energy you expend during a specific workout by combining three inputs: the activity's MET (Metabolic Equivalent of Task) value, your body weight, and how many minutes you exercise. It ships with a preset menu of common activities such as running, cycling, walking, swimming, weight training, rowing, and team sports, each tagged with its standard MET rating, so you can get a number without looking up coefficients yourself. It's aimed at anyone planning workouts, tracking an energy balance, or just curious how one session compares to another.
Reach for it when you want a quick before-or-after estimate rather than a heart-rate-monitor reading: comparing a 45-minute bike ride against a 30-minute run, sanity-checking what a gym machine claims you burned, or roughing out the activity side of a calorie deficit. Switch the weight unit between kg and lb to match your scale; the tool converts pounds to kilograms internally before applying the formula.
The main figure is total kilocalories for the session, and the supporting stats make it easier to interpret: the MET value of your chosen activity, a per-minute rate, and a per-hour rate, plus an intensity badge (Light, Moderate, Vigorous, or Very vigorous) keyed to the MET level. The per-hour number is useful for comparing activities head-to-head independent of how long you happened to do each one.
Treat the output as a population-average estimate, not a precise measurement. MET tables assume a typical fitness level and steady effort, so terrain, pace, body composition, and how hard you actually push can swing the real figure noticeably; a fitter person often burns less for the same nominal activity because they move more efficiently. Use it for relative comparisons and trends rather than as the sole basis for diet or training decisions.
Frequently asked questions
What is a MET value?
A MET (Metabolic Equivalent of Task) measures an activity's energy cost relative to resting. 1 MET is sitting still; running at 6 mph is about 9.8 METs, meaning it burns roughly 9.8 times the energy of resting.
Why does heavier body weight burn more calories?
Because energy expenditure scales with the mass you move. The formula multiplies your weight in kilograms directly, so a heavier person doing the same activity for the same time burns proportionally more calories.
Is my data uploaded anywhere?
No — this calculator runs entirely in your browser; nothing is uploaded.
Is this a substitute for medical advice?
No. These are educational estimates — consult a qualified health professional for medical decisions.
People also ask
How accurate are MET-based calorie burn estimates?
MET formulas give population averages and are typically accurate to within roughly 10 to 30 percent for an individual. They don't account for your specific fitness level, body composition, terrain, or exact effort, so the number is best used for comparison rather than as an exact measurement.
What is the formula for calories burned during exercise?
The standard formula is calories = METs x body weight in kilograms x duration in hours. For example, an activity with a MET of 8 done by a 70 kg person for half an hour equals 8 x 70 x 0.5, or about 280 kcal.
Does this calculator subtract the calories I would have burned anyway?
No. It estimates the total (gross) energy cost of the activity, which includes the resting metabolism you would have spent during that time. To approximate net exercise calories, you would subtract roughly 1 MET worth of energy for the same duration.
Are calories burned and kilocalories the same thing?
In everyday nutrition and fitness use, yes. The 'calories' shown on food labels and in this tool are technically kilocalories (kcal), where 1 kcal equals 1,000 small calories.
Why might a treadmill or gym machine show a different number than this calculator?
Machines often use their own algorithms that may factor in incline, speed, or assumed settings, and many are known to overestimate. Differences also come from the MET value chosen, whether your actual weight is entered, and whether the device counts resting calories.
Does muscle burn more calories than fat at rest?
Muscle tissue is more metabolically active than fat, but the everyday difference is modest, on the order of a few extra calories per pound of muscle per day. This calculator focuses on activity energy expenditure and does not separately model resting metabolic rate by body composition.
Can I estimate calories burned without knowing the MET value?
This tool handles that by attaching a standard MET value to each activity in its dropdown, so you only need to pick the activity, enter your weight, and enter the duration. If your exact activity isn't listed, choosing the closest match gives a reasonable estimate.
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