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Calories Burned Calculator

Find out how many calories you burn during over 60 activities including walking, running, cycling, swimming, sports, and more. Uses the MET formula with weight, duration, and activity type.

Health

Weight (kg)

Duration

Activity Type

How MET Values Work

MET stands for Metabolic Equivalent of Task. One MET is the energy you burn at rest (sitting quietly), which is approximately 1 kcal per kg of body weight per hour.

An activity with a MET value of 5 means you are burning 5 times as many calories as you would at rest. The higher the MET value, the more intense the activity.

Light activities (<3 METs): Slow walking, light housework, stretching.

Moderate activities (3-6 METs): Brisk walking, leisurely cycling, dancing.

Vigorous activities (>6 METs): Running, swimming laps, jumping rope, competitive sports.

MET values are standardized from the Compendium of Physical Activities, which is maintained by researchers at Arizona State University and the National Cancer Institute.

Frequently Asked Questions

How accurate is MET-based calorie estimation?▾

MET-based estimation is reasonably accurate for steady-state activities (walking, running, cycling) with an error margin of about ±15%. For high-intensity interval training or complex movements, actual calorie burn can vary more significantly. The formula provides a solid guideline for most people and activities.

Why does weight matter for calorie burn?▾

Heavier individuals burn more calories doing the same activity because moving a larger mass requires more energy. This is why two people doing the same workout at the same intensity will have different calorie burns if they weigh different amounts.

How can I increase calories burned during exercise?▾

You can increase calorie burn by increasing duration (exercise longer), increasing intensity (go faster or harder), adding resistance (hills, weights, bands), or choosing compound movements that engage multiple muscle groups simultaneously.

Do fitness trackers give more accurate results?▾

Fitness trackers and smartwatches combine MET data with heart rate readings, which improves accuracy — especially during varied-intensity activities. However, studies show most trackers still have a 10-20% error margin. This calculator provides a solid baseline estimate.

How many calories should I aim to burn through exercise?▾

For general health, aim for 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity per week (WHO guidelines). For weight loss, a daily deficit of 300-500 calories from exercise combined with diet is sustainable. Use the weekly frequency chart to plan your routine.

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How to Use This Tool

Enter your body weight. Toggle between kg and lbs using the unit button.
Set your exercise duration in minutes. Use the preset buttons for quick selection.
Browse activity categories (Walking, Cycling, Strength, Cardio, Sports, etc.) and select your activity.
View your total calories burned, per-minute rate, and per-hour rate.
Check the intensity level indicator based on MET values.
Use the weekly frequency chart to plan your workout routine.

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