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Calories Burned Calculator

A free online calories burned calculator that estimates calorie expenditure for over 20 common activities and exercises, using MET (Metabolic Equivalent of Task) values, your body weight, and how long you did the activity. Also known as a calorie burn calculator.

How calories burned is calculated (the MET formula)

Each activity is assigned a MET (Metabolic Equivalent of Task) value - a measure of how many times more energy an activity uses compared to sitting still. Calories burned = MET x body weight (kg) x duration (hours), a formula used across fitness trackers, research studies, and clinical exercise references.

Why MET values are estimates, not lab measurements

Standard MET tables come from studies averaging many people performing an activity at a defined intensity - actual calorie burn varies with fitness level, exact effort, terrain, technique, and individual metabolism. Treat the result as a solid estimate rather than an exact lab measurement.

Comparing activities fairly

Because the formula scales directly with body weight and duration, comparing calories-per-minute (rather than total calories) is the fairest way to see which activities burn energy fastest, independent of how long you did each one.

Common Mistakes to Avoid

Picking an intensity level that doesn't match your actual effort

Solution:

Running at 5 mph and running at 7.5 mph have very different MET values - choose the option that matches your real pace, not your goal pace.

Forgetting that duration should reflect active time only

Solution:

Rest breaks during a workout don't burn at the activity's MET rate - for accuracy, enter only the time actually spent performing the activity.

Assuming results are identical across body weights

Solution:

A heavier body burns more total calories doing the same activity for the same time, since the formula scales directly with weight - the per-minute rate isn't a fixed number for everyone.

Treating this as a substitute for a heart-rate-based fitness tracker

Solution:

MET-based estimates use population averages; a chest strap or wrist-based heart rate monitor can better reflect your individual effort on a given day.

Stacking this on top of an already-active TDEE estimate incorrectly

Solution:

If your daily calorie budget already assumes a high activity multiplier, adding a specific workout's calories on top may double-count some of that energy use - see the Calorie Calculator's FAQ for more on this.

Ignoring warm-up and cool-down time

Solution:

Lower-intensity warm-up and cool-down periods burn calories at a different (usually lower) rate than the main activity - calculate them separately for a more accurate total.

Frequently Asked Questions

This calculator uses the formula Calories = MET x weight (kg) x duration (hours), where MET is a standard value representing how energy-intensive an activity is compared to resting.
1 MET is the energy used sitting quietly. An activity with a MET of 8 uses roughly 8 times the energy of resting - the higher the MET, the more calories burned per minute for the same body weight.
Both - select Standard for pounds or Metric for kilograms; the calculation always converts to kilograms internally to match standard MET research.
Yes - 'calories burned' and 'calorie burn' calculators both refer to the same MET-based calculation for estimating energy expenditure during a specific activity.
The list covers common activities across a range of intensities - pick the closest match by activity type and pace/effort level for the most accurate estimate.
Yes - the total calories burned figure can be used alongside a calorie or macro tracker to see how a workout affects your daily calorie budget.
No - every calculation runs locally in your browser. Nothing you enter is uploaded, logged, or stored on any server.

Free Online Calories Burned Calculator

Pick an activity, enter your weight and how long you did it, and instantly see how many calories you burned. Covers walking, running, cycling, swimming, weight lifting, sports, and more.

What You Get

  • Total calories burned for your chosen activity and duration
  • A calories-per-minute breakdown
  • The MET (Metabolic Equivalent of Task) value used for the calculation
  • Over 20 activities across cardio, strength, sports, and everyday tasks

Who Uses This Calculator

Anyone tracking workouts, planning a calorie budget around exercise, or curious how a specific activity compares to another for calorie burn.