Calories Burned Calculator

Estimate calories burned during a specific activity using MET values (Metabolic Equivalent of Task) — a standard way exercise science compares the intensity of different activities.

Calories Burned Calculator

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Weight (kg)

Activity

Duration (minutes)

Calories burned

343

Estimates only — actual burn varies with intensity, fitness level, and individual metabolism.

The formula

Calories burned = MET × weight (kg) × duration (hours)

Example

A 70 kg person running at 6 mph (MET 9.8) for 30 minutes (0.5 hours): 9.8 × 70 × 0.5 ≈ 343 calories.

Step-by-step guide

Enter your body weight.
Choose the activity that best matches what you did.
Enter the duration in minutes and read the estimated calories burned.

Common mistakes

Picking an activity intensity that doesn't match your actual effort — "running" covers a wide range of speeds with different MET values.

Treating this as a precise number to offset food intake exactly — MET-based estimates are averages, and real individual variation can be substantial.

Frequently asked questions

What is a MET?

A MET (Metabolic Equivalent of Task) compares an activity's energy cost to resting — 1 MET is roughly the energy used sitting quietly. Running at MET 9.8 uses about 9.8 times that resting rate.

How accurate is this?

MET values are population averages for a given activity and intensity — actual calorie burn varies with fitness level, terrain, effort, and individual metabolism, so treat this as a reasonable estimate rather than an exact figure.

Does this replace a fitness tracker?

A heart-rate-based fitness tracker can offer a more personalized estimate since it accounts for your real-time effort, while this calculator gives a quick estimate without needing any device.

Related calculators

See more in the Health Calculators section, or try the TDEE Calculator and Target Heart Rate Calculator.