Calories Burned Calculator
Estimate calories burned for 20+ activities using MET values. Enter your weight, activity, and duration to see results.
For informational purposes only. Not a substitute for professional medical advice. Consult a healthcare provider before making changes to your diet or exercise routine.
About Calories Burned Calculator
Knowing how many calories you burn during exercise helps with weight management, nutrition planning, and understanding the energy cost of different activities. This calculator uses standardised MET (Metabolic Equivalent of Task) values from exercise science research to estimate your calorie burn.
20+ Activities Covered
From high-intensity options like boxing, HIIT, and jump rope to lower-intensity activities like yoga, stretching, and walking, the calculator covers a wide range of exercises. Each activity shows its MET value so you can understand the relative intensity.
How MET Values Work
A MET value of 1.0 equals your resting energy expenditure. Running at 8 mph has a MET of 11.8, meaning it burns roughly 12 times more energy than sitting still. The calculator multiplies the MET value by your weight and exercise duration to estimate total calories burned.
Pairing with Other Tools
Use this alongside the TDEE calculator to understand how exercise fits into your total daily energy expenditure. If you are a runner, the pace calculator can help you plan your training sessions alongside calorie tracking.
Privacy
All calculations run in your browser. No data is collected or stored.
Frequently Asked Questions
What are MET values?
MET stands for Metabolic Equivalent of Task. It measures the energy cost of physical activity as a multiple of your resting metabolic rate. A MET of 1 equals sitting quietly. A MET of 10 means the activity burns 10 times more energy than resting. MET values are standardised and used in exercise science research.
How are calories burned calculated?
The formula is Calories = MET value x body weight in kg x duration in hours. This gives an estimate of total calories burned during the activity, including what you would burn at rest. The actual number depends on your individual fitness level and exercise intensity.
Are these calorie estimates accurate?
MET-based calculations provide reasonable estimates for most people. However, actual calories burned can vary by 10 to 20 percent depending on fitness level, exercise intensity within the activity, individual metabolism, and environmental factors like temperature and altitude.
Does body weight affect calories burned?
Yes, significantly. A heavier person burns more calories doing the same activity for the same duration because they are moving more mass. This is why the calculator requires your body weight as an input.
Which activities burn the most calories?
High-intensity activities like boxing (MET 12.8), jump rope (MET 12.3), and HIIT (MET 12.0) burn the most calories per minute. However, the total calories burned also depends on how long you can sustain the activity. Moderate activities done for longer periods can burn equal or more total calories.