Calories Burned Calculator

Every physical activity costs energy. The Compendium of Physical Activities assigns each activity a MET value (Metabolic Equivalent of Task), which tells you how many times more demanding the activity is compared to sitting at rest. A MET of 1 is rest; walking slowly is about 2.5 METs; running at a moderate pace is around 8 METs. Multiplying an activity's MET by your body weight and by the duration in hours gives an estimated energy expenditure in kilocalories. The formula assumes you are maintaining the activity at a consistent intensity. It does not account for individual variation in efficiency, fitness level, or environmental conditions. This calculator covers 10 activities spanning the full intensity range, from yoga and slow walking to jump rope and fast running. The results are useful for tracking energy expenditure, comparing activities, and estimating how exercise contributes to a daily calorie budget.

• Estimating exercise contribution to a calorie deficit: If your target calorie deficit is 500 kcal per day and you burn 400 kcal through exercise, you only need 100 kcal of dietary reduction. Seeing the numbers side by side helps balance exercise and diet adjustments.
• Comparing activities for the same time investment: You have 30 minutes to exercise. Jump rope (MET 10) burns significantly more than walking (MET 2.5) in the same window. Comparing activities by calories per hour helps you choose based on your available time.
• Planning post-exercise nutrition: Athletes performing long sessions need to replace some of the energy burned during exercise. Knowing approximate calories burned helps you time and size a post-workout meal or recovery drink.
• Tracking weekly energy expenditure: Log each workout separately and add up the weekly total. Alongside your basal metabolic rate, this gives a realistic picture of your total energy expenditure and how much you can eat while maintaining or losing weight.

• Treating MET estimates as precise measurements: MET values are averages from research studies. Individual calorie burn can vary by 20-30% depending on fitness level, body composition, running efficiency, and environmental conditions. Use the result as a reasonable estimate, not an exact figure.
• Double-counting BMR and exercise calories: The MET formula already includes resting metabolic rate (1 MET). If you are also tracking BMR separately, do not add BMR again during exercise hours. Most calorie-tracking apps handle this automatically, but manual calculations sometimes lead to double-counting.
• Assuming workout machine calorie displays are accurate: Cardio machine displays are often inaccurate by 20-40%. They typically do not account for individual fitness level and may use simplified formulas. A MET-based estimate with your actual body weight is generally more reliable.
• Ignoring intensity variation within a session: A 30-minute run that includes warm-up, intervals, and cool-down is not uniformly at MET 8. Selecting the average intensity level for the session gives a better estimate than using the peak intensity for the full duration.

1. 1Enter your body weight in kilograms. Heavier individuals burn more calories at the same activity and duration.
2. 2Select the activity from the dropdown. Each activity has an assigned MET value based on published research.
3. 3Enter the duration in minutes. The calculator converts this to hours for the formula.
4. 4Calories burned = MET × weight (kg) × duration (hours).
5. 5Calories per hour = MET × weight, which allows comparison across different session lengths.
6. 6An approximate food equivalent is shown to put the calorie number in everyday context.

• Use calories per hour to compare activities: Total calories burned depends on duration, which you control. Calories per hour (shown in secondary results) is a better basis for comparing the intensity of different activities independently of how long you do them.
• Higher MET is not always better: Sustainable, consistent exercise beats occasional high-intensity sessions. A 60-minute brisk walk (MET 3.5) three times a week adds up to more total calories than a 20-minute HIIT session done once every two weeks.
• Pair with a TDEE estimate for a full picture: This calculator shows exercise calories only. For total daily energy expenditure, add your BMR (from the BMR calculator) multiplied by an activity factor, then compare to your calorie intake. That gives a full energy balance view.
• Weight loss from exercise alone is modest: One hour of moderate running at 70 kg burns about 560 kcal: less than a single fast food meal. Exercise is important for health and fitness, but food choices drive calorie balance more effectively than exercise volume for most people.