Calories Burned Calculator
Calculate calories burned during exercise using MET values. Supports 50+ activities including running, cycling, swimming, and strength training.
How to use this calculator
👉 Fill in the boxes below and your answer appears instantly — no maths needed, we do it all for you! 🎉
In plain English — what does this do?
🏋️ Your body needs food to move, breathe, and grow — just like a car needs petrol. This tool helps you find out how much food your body needs in a day to feel good and stay healthy!
A calories burned calculator estimates the energy expended during physical activity using Metabolic Equivalent of Task (MET) values. MET is a standardized measure of exercise intensity — a MET of 1 equals the energy used at rest, while a MET of 10 means the activity burns 10 times more energy. The calculation multiplies MET by body weight in kilograms and duration in hours.
Calories Burned
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kcal / min
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kcal / hour
What is Calories Burned Calculator?
A calories burned calculator estimates the energy expended during physical activity using Metabolic Equivalent of Task (MET) values. MET is a standardized measure of exercise intensity — a MET of 1 equals the energy used at rest, while a MET of 10 means the activity burns 10 times more energy. The calculation multiplies MET by body weight in kilograms and duration in hours.
How to use it
- 1️⃣ Enter your body weight and select kilograms or pounds.
- 2️⃣ Enter the duration of your activity in minutes.
- 3️⃣ Select your activity from the dropdown list of over 25 options.
- 4️⃣ The calculator shows total calories burned, calories per minute, and calories per hour.
- 5️⃣ Use the result alongside your TDEE to understand how exercise fits into your daily energy balance.
Formula
💡 See it in action — a real example
❓ Common questions
- How accurate are MET-based calorie estimates?
- MET values provide a reasonable population-level estimate but can vary by 10-20% for individuals. Factors like fitness level, terrain, temperature, and individual metabolism all affect actual calorie burn.
- Does body weight affect calories burned?
- Yes, significantly. A heavier person burns more calories doing the same activity for the same duration because moving more mass requires more energy. This is why weight is a key input in the calculation.
- What is a high MET activity?
- Activities with a MET above 6 are considered vigorous. Running at 10 km/h has a MET of 10, jump rope has a MET of 10, and competitive football has a MET of around 10.3. Moderate activities like walking sit around MET 3.5 to 5.
- Should I eat back calories burned during exercise?
- This depends on your goals. For weight loss, most guidelines suggest eating back only a portion of exercise calories. For endurance athletes or people maintaining weight, replacing exercise calories is more important.
- Why does the calculator not account for heart rate?
- Heart rate-based calorie estimates require individual calibration data. MET values are standardized and more universally applicable, though wearable fitness trackers that measure heart rate can give more personalized estimates.