Calorie Burn Calculator
Estimate calories burned from any activity.
Metabolic equivalent of the activity (e.g. 8 for running).
Results update as you type.
How it works
Knowing how many calories an activity burns helps you balance energy for weight management and fuel your training, and this calorie burn calculator estimates it from three inputs: the activity's MET value, your bodyweight in kilograms, and how long you exercised in minutes. It returns an estimate of the total calories, or more precisely kilocalories, you expended during the session. MET stands for metabolic equivalent of task, a standard rating of how intense an activity is compared with resting quietly. Walking briskly sits around three to four METs, jogging around seven, and vigorous running or fast cycling closer to ten or more. Because heavier bodies burn more energy doing the same work, weight is part of the equation, which is why two people doing an identical workout burn different amounts. The formula works because one MET corresponds to roughly one kilocalorie per kilogram of bodyweight per hour, so scaling by intensity, weight, and time yields the total. Dieters, athletes, and fitness enthusiasts use a calorie burn calculator to plan an energy deficit, compare the cost of different activities, and set realistic targets, remembering that the figure is an estimate rather than a precise measurement.
calories = MET × weight (kg) × (minutes ÷ 60)
The MET value expresses how many times more energy an activity uses than sitting quietly, so multiplying it by your bodyweight and the hours spent gives total energy expenditure. One MET equals roughly one kilocalorie per kilogram of bodyweight per hour, which is why the equation multiplies MET by weight and by the fraction of an hour you exercised to produce calories burned.
Source:Standard sports science
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter met value, body weight 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, rates how much energy an activity uses relative to sitting still, which is defined as one MET. Published compendiums list MET values for hundreds of activities: light walking is around three, jogging about seven, and vigorous cycling ten or more. Look up the activity closest to yours and enter its MET value, choosing a higher figure for harder efforts and a lower one for gentler ones.
Why does bodyweight affect calories burned?
Moving a heavier body requires more energy, so a larger person burns more calories doing exactly the same activity as a lighter person. That is why the formula multiplies by your weight in kilograms. Two people running side by side for the same time at the same pace will burn different amounts, with the heavier one expending more. Entering your accurate weight keeps the estimate realistic for your body.
How accurate is this calorie estimate?
The MET method gives a solid ballpark but not a precise measurement, because real energy use varies with fitness, efficiency, terrain, and individual metabolism. Two people with the same weight can burn slightly different amounts at the same MET. Treat the number as a useful guide for planning rather than an exact count, and avoid eating back every estimated calorie if your goal is a reliable energy deficit.
Is a calorie the same as a kilocalorie here?
In everyday nutrition and fitness, the calorie people refer to is actually a kilocalorie, and this calculator reports kilocalories, matching food labels. One kilocalorie equals a thousand of the small scientific calories used in physics. So when the result says you burned 280 calories, it means 280 kilocalories, the same unit shown on your food packaging, so you can compare intake and expenditure directly without any conversion.
Can I add up calories from several activities?
Yes. Calculate each activity separately using its own MET value and duration, then add the results to find your total for the day. This works well when a session mixes efforts, such as a warm-up walk followed by a hard run. Keeping each segment separate is more accurate than averaging, because it applies the correct intensity to the correct length of time for every part of your workout.