Calories Burned Calculator

Estimate how many calories you burn during any activity based on its intensity (MET value), your body weight, and how long you exercise. Use it to plan workouts and track energy expenditure.

Estimates only — not professional financial advice.

Activity Intensity (MET)

e.g. walking ~3.5, running ~9, cycling ~8

Body Weight (kg)

Your weight in kilograms

Duration (minutes)

Total time spent on the activity

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Track your workouts and heart rate with a fitness wearable for more personalized calorie data. See recommendations. Estimates only, not medical advice. Some links are affiliate links.

How it works

This calculator uses the standard MET (Metabolic Equivalent of Task) formula. One MET represents the energy you use at rest, roughly 3.5 ml of oxygen per kilogram of body weight per minute.

The formula is: Calories per minute = (MET × 3.5 × weight in kg) / 200. Multiply that by your workout duration in minutes to get the total calories burned.

For example, a 70 kg person doing a 7-MET activity for 45 minutes burns about (7 × 3.5 × 70 / 200) × 45 ≈ 386 kcal.

Tips

Look up MET values for your specific activity — light walking is around 3.5, jogging 7, vigorous cycling 10+. Higher intensity means more calories burned.

These are estimates. Actual burn varies with fitness level, age, body composition, and effort, so treat the number as a useful guideline rather than an exact figure.

FAQ

What is a MET value?

A MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to rest. Sitting quietly is 1 MET; an activity rated 8 METs burns roughly eight times the energy of resting.

Why does my weight matter?

Heavier bodies require more energy to perform the same movement, so calories burned scale directly with body weight in the MET formula.

How accurate is this estimate?

The MET formula gives a solid general estimate, but real results depend on individual metabolism, fitness, and effort. Use it for planning, not precise medical tracking.