Calories Burned Calculator

What this calories burned calculator does

Calories burned depends on the activity, your body weight, and how long you do it. This calculator uses MET values — a standard way to express the energy cost of an activity relative to rest — to estimate calories for walking, running, hiking, cycling, swimming, and similar activities.

The result is an estimate. Fitness trackers, heart-rate monitors, and laboratory measurements can differ.

How to use this calculator

1. Choose an activity.
2. Enter the duration in minutes.
3. Enter your weight.
4. Choose pounds or kilograms.
5. Click Calculate to see the estimated calories.

The default example is 45 minutes of slow walking at 150 lb.

Calories burned formula

Calories = MET × 3.5 × weight(kg) ÷ 200 × minutes

MET is the metabolic equivalent of the activity. Walking slowly is about 2.0 MET; moderate running is about 8.0 MET. The formula estimates the energy cost above rest using the standard MET convention.

What the results mean

• Calories burned: the estimated energy used during the activity. The default example is about 107 calories.
• MET value: the activity intensity used in the formula.
• Duration: the minutes you entered.

A higher MET or a heavier body weight produces more calories for the same duration. The estimate does not include the calories you would have burned at rest during that time; it is the activity cost as calculated by the MET formula.

Assumptions and limitations

MET values are population averages. Actual energy use varies with pace, incline, terrain, fitness, technique, and body composition. The calculator does not account for the afterburn effect, non-exercise activity, or the difference between gross and net energy expenditure.

The activity list is a practical subset, not a complete compendium. If your activity is not listed, choose the closest intensity or use a dedicated MET table.

Frequently asked questions

Why does my tracker show a different number?

Trackers use heart rate, movement, and proprietary algorithms. MET-based estimates use the average cost of the activity. A difference of 10–20% is common.

Does the calculator subtract resting calories?

The MET formula estimates the cost of the activity using the standard convention. It does not separately subtract the calories you would have burned while sitting still.

Is walking or running better for weight loss?

Both burn calories; running burns more per minute, while walking can be sustained longer and is easier on some joints. Total energy balance and consistency matter more than the label.

Can I use this for strength training?

The list focuses on aerobic activities. Strength training varies widely with load, rest, and tempo; use a specific MET value if you have one.

Reference table

Activity categories

One MET is roughly the energy used at rest. Calories burned depend on body weight, duration, intensity, and fitness. The calculator uses MET values and your weight.

Source

References:

• CDC — Physical Activity Guidelines for Americans
• American Heart Association — Fitness

Disclaimer

This calculator is for informational and educational purposes only. It is not medical advice. Calorie estimates vary. Consult a qualified health professional before starting a new exercise program.