Health
Calories Burned Calculator
Last updated: June 19, 2026
Energy expenditure during physical activity is determined by body mass, exercise duration, and the metabolic equivalent of task (MET), which quantifies the intensity of an activity relative to resting metabolism. A calories burned calculator estimates total energy expenditure by multiplying these factors. It features a library of common activities and exercise categories, alongside a custom MET input. Fitness enthusiasts and researchers use this tool to track energy expenditure, plan workout regimes, and balance caloric intake with daily physical activity.
Pick an activity, enter body weight and duration, and the calculator returns estimated calories burned using the standard MET formula. A custom MET option handles activities not in the list.
Quick Answer
Estimate the calories burned during physical activity. Select your exercise, enter your weight, and input the duration.
Activity
Unit
About MET values
MET (metabolic equivalent) is the energy cost of an activity relative to rest. 1 MET = 3.5 mL O2/kg/min. Calories burned per minute = MET x 3.5 x body weight in kg / 200.
Educational estimate. Real energy cost varies with intensity, terrain, fitness level, and individual physiology. Not a medical measurement.
Calories burned
373 kcal
Running, 6 mph (10 min/mi) at MET 9.8; 747 kcal/hour
For multi-activity workouts, run the calculator separately for each activity and add the calorie totals.
Examples
160 lb run 6 mph for 30 min
≈ 357 kcal
180 lb cycling moderate 60 min
≈ 654 kcal
140 lb brisk walk 45 min
≈ 244 kcal
200 lb weight training (vigorous) 45 min
≈ 408 kcal
How it works
MET-based calorie estimation comes from the Compendium of Physical Activities. The formula is straightforward.
Per minute · kcal/min = MET x 3.5 x kg / 200
Total · kcal = kcal/min x minutes
1 kg = 2.20462 lb; the calculator converts internally.
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Frequently asked questions
The calculator uses MET values from the Compendium of Physical Activities. Calories burned per minute equals MET × 3.5 × body weight in kg / 200. Multiply by minutes for the total. Heavier bodies and harder activities burn more.
MET (metabolic equivalent of task) is the energy cost of an activity relative to rest. 1 MET equals 3.5 mL of oxygen per kg per minute, which is roughly your resting metabolic rate. Brisk walking is about 4 MET; running 6 mph is about 10 MET.
It is an estimate, not a measurement. Real energy cost depends on intensity, terrain, fitness level, mechanical efficiency, and individual physiology. Two people of the same weight doing the same activity can burn 10 to 20 percent different totals.
MET-based calculations rely on body weight and a known activity intensity, not on heart rate. Heart-rate-based estimates exist (Keytel formula and similar) and need age and resting/max HR; this page keeps the inputs simple.
Calories burned is one half of the energy balance equation. Combine with calories eaten (or with TDEE for daily totals) to plan changes. The calorie-deficit and TDEE calculators are the right tools for weight planning.
MET totals include the resting calorie cost of the time spent exercising. 'Net' calories subtract what you would have burned at rest. The difference is roughly (MET - 1) × 3.5 × kg / 200 × minutes. Most everyday tracking uses the gross MET total.
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