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Calories Burned Calculator

The Calories Burned Calculator uses Metabolic Equivalent of Task (MET) values to estimate how many calories you expend during physical activity. MET values represent the energy cost of an activity relative to rest — a MET of 1.0 equals the energy you burn sitting quietly. Higher MET values indicate more intense activities that burn more calories per minute. By combining your body weight, activity type, and exercise duration, this calculator provides a personalized calorie expenditure estimate.

Quick Answer

Calories burned depend on activity type, duration, body weight, and intensity (MET value). A 150 lb person burns roughly 100 calories per mile of walking.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your weight, select an activity, and set the duration to estimate calories burned.

How the Formula Works

  1. Determine your weight in kilograms. If using pounds, convert by multiplying by 0.453592.

    weight (kg) = weight (lbs) x 0.453592

  2. Look up the MET value for your chosen activity from the Compendium of Physical Activities.

    MET = metabolic equivalent for the activity

  3. Convert your exercise duration from minutes to hours.

    duration (hours) = duration (minutes) / 60

  4. Multiply the MET value by your weight in kilograms and the duration in hours to get total calories burned.

    Calories Burned = MET x weight (kg) x duration (hours)

Limitations

  • MET values represent averages and do not account for individual differences in fitness level, body composition, or exercise efficiency.
  • Calorie estimates do not factor in the afterburn effect (excess post-exercise oxygen consumption, or EPOC) that can increase calorie expenditure after intense exercise.
  • The calculator assumes a constant intensity throughout the exercise duration, which may not reflect real-world workout patterns.
  • Environmental factors such as temperature, altitude, and terrain are not considered but can significantly affect calorie expenditure.
  • This tool provides estimates only and should not be used as a substitute for professional guidance from a certified fitness or nutrition professional.

Frequently Asked Questions

What is a MET value and how does it relate to calories burned?
MET (Metabolic Equivalent of Task) is a unit that describes the energy cost of physical activities. A MET of 1.0 represents the energy expenditure at rest. An activity with a MET of 5.0 burns approximately five times more energy than resting. MET values are multiplied by body weight and duration to estimate total calorie expenditure.
Why does body weight affect calories burned?
Heavier individuals require more energy to move their body during physical activity, which means they burn more calories performing the same exercise at the same intensity and duration compared to lighter individuals.
Are these calorie estimates accurate?
MET-based calorie estimates provide a reasonable approximation for most people. However, actual calorie burn varies based on factors like fitness level, muscle mass, exercise intensity, and individual metabolism. For precise measurements, laboratory-grade indirect calorimetry is required.
Does this calculator account for calories burned at rest?
Yes. The MET formula inherently includes your resting metabolic rate. A MET of 1.0 equals your baseline calorie burn at rest, so the total includes both the resting and exercise components of energy expenditure.
How can I use this calculator for weight management?
You can use the calorie estimate to understand your exercise energy expenditure and factor it into your daily calorie balance. Pair this calculator with a daily calorie or TDEE calculator to get a complete picture of your energy needs for weight loss, maintenance, or gain goals.

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