Calories Burned Calculator
Calories burned for 20+ activities using MET values and your weight.
Formula
About this calculator
A calories burned calculator estimates the energy you use during exercise, which is invaluable for anyone balancing intake against activity to lose, maintain or gain weight. This tool covers more than twenty common activities — from brisk walking and running to cycling, swimming, weight training and team sports — so you can compare workouts on a level footing.
It uses the MET (metabolic equivalent of task) method, the standard approach in exercise science. One MET is the energy you burn sitting quietly; an activity rated at 8 METs burns roughly eight times that. The calories per minute follow the established formula: MET × 3.5 × your body weight in kilograms, divided by 200. Multiply by your workout length and you get the total.
The MET values here come from the Compendium of Physical Activities, the widely cited reference database compiled from published research. Because the formula scales with body weight, a heavier person burns more calories doing the same activity — which is why generic "calories per hour" charts are misleading and a personalised calculation matters.
Treat the result as a solid estimate rather than a precise measurement. Real energy expenditure varies with intensity, fitness level, technique and body composition, and fitness trackers use their own proprietary models. For weight management, consistency in how you estimate matters more than chasing exact numbers.
Frequently asked questions
How are calories burned calculated?
Using the MET formula: calories per minute = MET × 3.5 × your weight in kg ÷ 200, multiplied by your workout duration. Heavier bodies burn more for the same activity.
What is a MET value?
A metabolic equivalent. One MET is your resting burn; an activity of 8 METs uses about eight times as much energy. Values come from the Compendium of Physical Activities.
Why does my fitness watch show a different number?
Wearables use proprietary models with heart rate and other sensors. Both are estimates; expect some variation between methods.
Does body weight matter?
Yes, significantly. Because the formula scales with weight, entering your actual weight gives a far more accurate result than a generic chart.