Calories Burned by Activity Calculator
Estimate calories burned from an activity's MET value, your weight and time.
e.g. walking ≈ 3.5, running ≈ 9.8, cycling ≈ 8.
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
The calories burned by activity calculator turns any exercise into an energy figure using its MET value, the metabolic equivalent of task. One MET is the energy your body uses sitting quietly at rest, roughly 3.5 millilitres of oxygen per kilogram of body weight each minute, and every activity is rated as a multiple of that baseline. Walking briskly might be 3.5 METs, jogging around 7, and vigorous cycling or running 8 to 12, meaning they burn that many times more energy than resting. Because oxygen consumption relates directly to calories burned, multiplying an activity's MET value by your body weight and duration gives a solid estimate of the calories you have spent. A calories burned by activity calculator is useful whether you are managing weight, planning a training programme, or simply curious how a workout compares. Heavier people burn more calories doing the same activity because moving more mass costs more energy, which is why the formula scales with weight. Keep in mind the result is an estimate: real energy expenditure varies with fitness, efficiency, terrain, temperature and individual metabolism, and published MET values are population averages. Fitness trackers use similar logic but add heart-rate data. Use this figure to compare activities and guide planning rather than as a precise measurement, and remember that consistency across days matters far more than the exact number burned in any single session.
Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes
The formula rests on the fact that one MET equals about 3.5 millilitres of oxygen consumed per kilogram of body weight per minute, and burning one litre of oxygen releases roughly five kilocalories. Multiplying MET by 3.5 and by your weight gives oxygen use per minute; dividing by 200 converts that oxygen volume into kilocalories, and multiplying by the minutes exercised totals the energy spent. Heavier bodies and longer or more intense sessions all raise the result proportionally.
Source:Compendium of Physical Activities (MET values)
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter body weight, activity met value and duration.
- 2
Adjust the options
Fine-tune any options to match your situation.
- 3
Read your result
Calories burned updates instantly as you type — no button to press.
Frequently asked questions
What is a MET value and where do I find one?
A MET, or metabolic equivalent of task, expresses how much energy an activity uses compared with sitting at rest, which is defined as one MET. Brisk walking is about 3.5 METs, general cycling around 8, and running roughly 9 to 12. Published compendiums of physical activities list MET values for hundreds of exercises, and many fitness apps display them. Choose the value that best matches your effort level for the closest estimate.
How accurate is a MET-based calorie estimate?
It is a reasonable approximation but not exact. The formula uses population-average MET values and assumes typical efficiency, so it cannot capture your individual fitness, movement economy, terrain, weather or body composition. Two people of the same weight doing the same workout can burn noticeably different amounts. Treat the number as a useful guide for comparing activities and planning, not as a precise measurement of your personal energy expenditure on that specific day.
Why does body weight affect calories burned?
Moving a heavier body requires more energy because there is more mass to accelerate, support and transport against gravity. That is why the formula multiplies by your weight in kilograms: a larger person burns more calories doing the identical activity than a lighter person over the same time. As you lose weight, the calories burned for a given activity fall slightly, which is one reason weight loss can gradually slow if intake is not adjusted.
Does this include the calories I would burn anyway at rest?
The MET formula estimates total energy used during the activity, which technically includes the one MET you would spend resting for that time. For most everyday planning this gross figure is fine. If you want the net calories attributable purely to the exercise, subtract your resting expenditure for the same minutes, roughly one MET. The difference is usually small for vigorous activity but more noticeable for light movement.
How can I use this to lose weight?
Weight change depends on the balance between calories eaten and calories burned. Knowing roughly how many calories an activity burns helps you plan a sustainable deficit alongside diet. Because about 7,700 kilocalories equal one kilogram of body fat, regular activity adds up meaningfully over weeks. However, exercise alone rarely creates a large deficit, and appetite often rises to compensate, so pair activity with mindful eating rather than relying on burning calories back through workouts.