What is Calories Burned Calculator?

The Calories Burned Calculator estimates how many calories you burn during various physical activities. This free tool uses MET values and your body weight to give accurate estimates — all calculations happen privately on your device.

The calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. You pick an activity, enter weight in kg or lb, and set duration. The formula is straightforward: MET multiplied by weight in kg multiplied by hours. Results cover cardio, sports, gym work, and routine daily movement.

How to use

1. Select the type of physical activity from the list
2. Enter your body weight and exercise duration in minutes
3. See the estimated calories burned displayed instantly

When to use

• Planning a weekly workout split and wanting to hit a target weekly calorie burn.
• Comparing two activities at the same duration to pick the one with better burn-per-minute.
• Estimating calorie cost of an unusual session (uphill hike, long bike commute, dance class).

Result

A 70 kg person running for 30 minutes at moderate pace burns approximately 350 calories.

FAQ

How accurate is a MET-based estimate compared to a fitness tracker?

MET calculations are usually within 10-15% of a heart-rate-based tracker for steady cardio. Wrist trackers tend to overestimate easy activities and underestimate weightlifting, so MET values often look closer to the true average.

Why does the same workout burn more for a heavier person?

MET is energy per kilogram of body mass per hour. Moving more mass at the same intensity costs more energy. A 90 kg runner at 6 mph burns roughly 28% more calories than a 70 kg runner at the same pace and duration.

Does the calculator subtract my resting metabolic rate?

No, the displayed number is gross calories — total energy expended including the calories you would have burned at rest. For net exercise calories, subtract your basal rate for the same duration (roughly 1 calorie per kg per hour).

Why isn't my specific sport listed?

The list covers about 40 common activities across cardio, sports, gym, and daily categories. If yours isn't there, switch on Custom MET and enter the value from a study, fitness app, or sports watch. Walking is roughly 3, jogging 7, vigorous cycling 12. As a quick fallback, pick the closest match by intensity.

Can I export the results to track over time?

Yes. The export button writes a CSV with your selected activity plus the calorie cost of every other activity at the same weight and duration, sorted highest to lowest. Open it in Excel or Google Sheets.

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