Calories Burned Calculator

Pick an activity (or intensity level), enter your weight and duration, and see an estimate of calories burned. Uses MET values so you can compare workouts or plan your daily burn; no account needed.

Measurement System

Exercise Type *

Intensity Level *

Duration (min) *

Weight (lbs) *

Intensity Level *

Smart Tips

• Use MET values as a baseline and adjust based on your fitness level and exercise intensity for more accurate estimates.

• For accurate tracking, combine calorie burn estimates with heart rate monitoring and fitness apps to validate results.

• Individual factors like age, fitness level, and body composition affect actual calorie burn rates significantly.

• Track your workouts consistently to see patterns and improve your fitness goals over time with better data.

The Formula

Calories = MET × Weight (kg) × Duration (hours) × 1.05

MET = Metabolic Equivalent of Task
Relative exercise intensity (1 MET = sitting quietly)

Weight = Body weight in kilograms
(1 lb = 0.453592 kg)

Duration = Exercise duration in hours
(minutes ÷ 60)

1.05 = Conversion factor
Accounts for oxygen consumption

Exercise Intensity Levels

Light Intensity

1.0 - 2.9 MET

Easy pace activities like slow walking, stretching, or light yoga.

Moderate Intensity

3.0 - 5.9 MET

Moderate effort activities like brisk walking, cycling, or dancing.

Vigorous Intensity

6.0 - 8.9 MET

High effort activities like running, swimming, or competitive sports.

Very High Intensity

9.0+ MET

Maximum effort activities like sprinting or high-intensity interval training.

Key Insights

Weight Impact

Heavier individuals burn more calories due to higher energy requirements.

Duration Matters

Longer sessions burn more total calories, but intensity drives efficiency.

MET Values

Standardized MET values vary by individual fitness and form.

Accuracy Range

Estimates vary by 10-20% based on metabolism and body composition.

Frequently Asked Questions

Enter your weight, select the activity type, and specify duration. Our calculator uses MET (Metabolic Equivalent of Task) values to estimate calories burned based on activity intensity and your body weight.

Body weight, activity intensity, duration, fitness level, age, and gender all influence calorie burn. Heavier individuals and more intense activities burn more calories.

Our calculator provides estimates based on MET values and scientific formulas. Individual results may vary by 10-20% due to personal factors like metabolism and fitness level.

MET values represent activity intensity relative to rest. 1 MET = resting metabolism, 3-6 METs = moderate activity, 6+ METs = vigorous activity. Higher METs mean more calories burned per minute.

Track calories burned to create a deficit for weight loss or ensure adequate intake for weight gain. Combine with calorie tracking apps for comprehensive weight management.

Our calorie burn calculations are based on the Compendium of Physical Activities MET values, American College of Sports Medicine (ACSM) exercise guidelines, and metabolic calculation standards.

Responsive Ad Space

Calories Burned

Enter values to calculate

Calories/Hour

MET Value

Exercise Intensity

Note:Calorie burn calculations are general guidelines based on MET values. Individual metabolism, fitness level, and form can significantly affect actual results. Use these estimates as a starting point for tracking.