Calories Burned Calculator

About the Calories Burned Calculator

Understanding how many calories you burn during exercise is essential for weight management and nutrition planning. Our calories burned calculator uses MET (Metabolic Equivalent of Task) values — the established scientific standard — for over 100 activities, from vigorous running to leisure walking to strength training. Results are adjusted for your body weight, as heavier individuals burn more calories performing the same activity.

How It Works

Calories burned = MET × Weight(kg) × Duration(hours). MET values represent energy cost as a multiple of resting metabolic rate: sitting = 1.0 MET, walking at 3 mph = 3.5 MET, running at 6 mph = 10 MET, vigorous cycling = 12 MET. A 70 kg person running at 6 mph for 30 minutes: 10 × 70 × 0.5 = 350 calories. MET values are established by the Compendium of Physical Activities.

Tips & Best Practices

• ✓Exercise contributes only 5-15% of total daily energy expenditure for most people — diet is the primary lever.
• ✓NEAT (non-exercise activity) like standing and fidgeting can burn 300-700 more calories daily than sedentary behaviour.
• ✓Post-exercise oxygen consumption (EPOC) burns additional calories for 12-24 hours after vigorous training.
• ✓Wearable calorie estimates are typically 20-30% inaccurate — use as a relative, not absolute, measure.
• ✓Swimming burns comparable calories to running but is perceived as easier due to body cooling.

Who Uses This Calculator

People tracking calories in vs. calories out for weight management, athletes calculating energy needs for endurance events, those adjusting food intake around different training days, and physical educators designing fitness programs use calorie burn data regularly.