Calories Burned Calculator
Estimate how many calories you burn during a workout. Pick an activity (or enter a custom MET value), set your body weight and how long you exercised, and the calculator multiplies the activity's MET by your weight and time. Results are estimates, useful for comparing activities and planning a calorie balance.
How to use the calories burned calculator
- Choose an activity from the list, or switch to a custom MET value.
- Enter your body weight (kilograms or pounds) and the duration in minutes.
- Read the estimated calories burned and adjust the inputs to compare activities.
Examples
Running 6 mph for 30 minutes (70 kg)
Running, 9.8 MET, 70 kg, 30 minutes
About 343 calories burned
Cycling at a moderate pace for 45 minutes (80 kg)
Cycling, 8.0 MET, 80 kg, 45 minutes
About 480 calories burned
Frequently asked questions
What is a MET?
MET stands for metabolic equivalent of task. One MET is the energy you burn sitting quietly, so an activity rated at 8 MET burns roughly eight times that for the same length of time. MET values come from the Compendium of Physical Activities and let you compare exercises on a single scale.
How is calories burned calculated?
We use the standard formula: calories = MET x body weight in kilograms x duration in hours. For example, running at 9.8 MET for 30 minutes at 70 kg gives 9.8 x 70 x 0.5, which is about 343 calories. Pounds are converted to kilograms first.
How accurate are the results?
These are estimates only. The MET formula ignores individual differences in fitness, body composition, age, terrain and exercise intensity, and it does not subtract the calories you would burn at rest. Treat the number as a useful comparison and a planning aid, not a precise measurement.
Why does a heavier person burn more calories?
The formula scales with body weight because moving and supporting a heavier body costs more energy for the same activity. That is why the calculator asks for your weight rather than using a fixed average.
What if my activity is not listed?
Switch to the custom MET option and enter the value yourself. You can find MET values for hundreds of activities in the Compendium of Physical Activities, then plug the number in along with your weight and time.
Is my data stored anywhere?
No. The calculation runs entirely in your browser. Nothing you enter is sent to a server or saved.
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