Calories Burned Calculator
Pick an activity, enter your weight and how long you were active, and see an estimated calorie burn instantly. This is a general estimate based on standard published MET values for each activity — not medical or nutritional advice, and not a precise measurement of your personal metabolism. It updates as you type, and the link always reflects your numbers.
How this calculator works
This tool uses the MET method (Metabolic Equivalent of Task), the standard approach used across fitness and research tools to estimate energy expenditure. Every activity gets a MET value from published tables — a multiple of your resting energy use — and calories burned is calculated as MET × weight in kg × duration in hours. The MET values above are standard published averages; your actual burn varies with exercise intensity, fitness level, body composition, and effort, so treat the result as a solid general estimate rather than an exact number.
Worked example
A person weighing 70 kg goes running at 8 km/h (MET 8.3) for 30 minutes (0.5 hours). Calories burned = 8.3 × 70 × 0.5 = 290.5 kcal, shown here as approximately 291 kcal. For context, that's roughly the energy in about 2.8 medium bananas (~105 kcal each) — just a reference point, not a target to hit.
Frequently asked questions
How accurate are these calorie estimates?
The MET value for each activity is a standard, widely-published average — the kind used across fitness and research tools — not a measurement of you specifically. Your actual calorie burn shifts with exercise intensity, your fitness level, body composition, terrain, and effort, so two people doing the 'same' workout can burn meaningfully different amounts. Treat this as a solid general estimate for informational purposes, not medical or nutritional advice or an exact reading of your metabolism.
What exactly is a MET?
MET stands for Metabolic Equivalent of Task. One MET is roughly the energy your body uses just sitting at rest. An activity's MET number is a multiple of that resting rate — for example, an activity with a MET of 8.3 burns energy at roughly 8.3 times your resting rate while you're doing it. It's a standardized way to compare the intensity of very different activities on the same scale.
Why does my body weight change the total so much?
Moving a heavier body simply takes more energy, so calorie burn scales roughly with body weight in this formula — that's how the MET method is designed to work, not a quirk. Two people doing the exact same activity at the exact same intensity and duration will still get different totals if their weights differ, and that's expected.
Is this medical or nutritional advice?
No. This tool applies a standard published formula to the numbers you enter and shows a general estimate for informational purposes only — it isn't medical or nutritional advice, and it isn't a personalized fitness or diet plan. If you have specific health goals, conditions, or dietary needs, a doctor or registered dietitian can give you guidance tailored to you.