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Calories Burned Calculator

Estimate calories burned during exercise based on activity type, duration, and body weight using standard MET values.

Health Direct route, no hidden menu

Input

Enter activity details

Step 1
Body weight

The last session loads automatically in this browser.

Calculation History

No calculation history yet.

This tool uses MET values (Metabolic Equivalent of Task) to estimate calories burned. Results are approximate.

Output

Calories burned results

Step 2

Total calories burned

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Calories per minute

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Calories per hour

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MET value

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Food equivalents

🍚
— Rice bowls (~200 cal)
🍌
— Bananas (~100 cal)
🍞
— Bread slices (~80 cal)

Disclaimer

Calorie estimates are based on average MET values. Actual calories burned depend on intensity, age, sex, fitness level, and other factors.

How It Works

The calculator multiplies the MET value of your chosen activity by your body weight in kilograms and the duration in hours. The formula is: Calories = MET × weight (kg) × duration (hours). Higher MET activities and longer durations produce higher calorie estimates.

Example

If you weigh 70 kg and run at a moderate pace (MET ~7.0) for 30 minutes, the estimate is 7.0 × 70 × 0.5 = 245 calories. Switching to brisk walking (MET ~3.5) for the same duration gives about 123 calories.

When to use this calculator

  • Use it when you want to compare how many calories different activities burn in the same amount of time.
  • Use it after a workout to estimate energy expenditure for meal planning or tracking.
  • Use it when designing a weekly exercise routine and you want rough calorie targets per session.

How to get the best estimate

  • Select the activity that most closely matches what you actually did, not the hardest variation.
  • Enter your current body weight accurately — even a few kg difference changes the result.
  • Use the duration you were actively exercising, not total time at the gym including rest.

What this tool does not cover

  • It does not account for afterburn (excess post-exercise oxygen consumption).
  • It does not adjust for fitness level — trained athletes may burn fewer calories for the same activity.
  • It does not replace wearable device data or lab-based calorimetry for precision tracking.

Practical tips for using the results

  • Use the estimate for meal planning and understanding relative effort between activities.
  • Combine with a TDEE or calorie calculator to see how exercise fits into your daily energy balance.
  • Track trends over weeks rather than trusting a single session estimate as exact.
Disclaimer:This tool uses average MET values for general planning. Actual calories burned depend on fitness level, intensity, body composition, and individual metabolism.

Frequently Asked Questions

What are MET values?

MET (Metabolic Equivalent of Task) is a ratio that compares the energy cost of an activity to resting metabolism. A MET of 1 means resting; higher values mean more calories burned per minute.

How accurate is this calculator?

It provides a planning-level estimate using standard MET tables. Actual calories burned vary with fitness level, intensity, body composition, and individual metabolism.

Does body weight affect calories burned?

Yes. Heavier individuals burn more calories performing the same activity because the body requires more energy to move greater mass.

What should I compare next?

Try the TDEE calculator for total daily energy needs, or the macro calculator to split your calorie target into protein, carbs, and fat.