Calories Burned Calculator

Calculate calories burned from walking, running, cycling, gym workouts, sports, and hundreds of daily activities.

Calories Burned Calculator

Estimate how many calories you burn during walking, running, cycling, sports, and everyday activities. The calculation is based on METs, the standard unit exercise scientists use to compare activity intensities.

The MET formula

A MET (metabolic equivalent of task) expresses how much energy an activity uses compared with sitting quietly, which is defined as 1 MET, or roughly 1 kcal per kilogram of body weight per hour. The Compendium of Physical Activities assigns MET values to hundreds of activities. Calories burned are then estimated as:

calories = MET x weight (kg) x duration (hours)

Typical MET values include:

  • slow walking (4 km/h): about 3 METs;
  • brisk walking (5.5 km/h): about 4.3 METs;
  • moderate cycling (19 to 22 km/h): about 8 METs;
  • running at 9.7 km/h (a 10-minute mile): about 9.8 METs; and
  • general weight training: about 3.5 to 6 METs depending on effort.

Heavier people burn more calories for the same activity because moving more mass takes more energy.

Worked example

A 70 kg person cycles at a moderate pace (8 METs) for 30 minutes:

8 x 70 x 0.5 = 280 kcal

The same person walking briskly (3.5 METs for easy-brisk pace) for a full hour burns about 3.5 x 70 x 1 = 245 kcal. Doubling either the duration or, roughly, the intensity doubles the estimate.

How to interpret your result

MET-based numbers are screening estimates, not measurements. MET values are averages across many people performing an activity at a defined pace; your actual burn depends on fitness level, technique, terrain, wind, body composition, and how vigorously you actually worked. The formula also includes the resting calories you would have burned anyway, so the extra cost of exercise is somewhat lower than the headline number. Fitness trackers face the same limitations, which is why different devices disagree. Use the estimate for comparing activities and planning, not as an exact license to eat back the calories.

Practical tips

  • Match the MET description honestly to your real pace, since a slow "run" burns far less than a fast one.
  • Enter your current body weight, because the estimate scales directly with it.
  • Be cautious about eating back exercise calories; estimates often run high.
  • Consistency beats intensity for weekly totals, so pick activities you will repeat.
  • If you use a daily activity multiplier for calorie planning elsewhere, avoid counting the same workout twice.

Related calculators

The ideal weight calculator and lean body mass calculator provide body-composition context for your training. The macro calculator turns calorie targets into daily nutrition, the water intake calculator estimates fluid needs around exercise, and the sleep calculator helps plan recovery.

This calculator does not replace personalised advice from a qualified healthcare or nutrition professional.

Frequently asked questions

What is a MET?
A MET, or metabolic equivalent of task, compares an activity's energy cost with sitting quietly, which is defined as 1 MET or about 1 kcal per kilogram of body weight per hour. An 8 MET activity like moderate cycling burns roughly eight times resting energy.
What formula does the calories burned calculator use?
It uses the standard MET formula: calories = MET value x body weight in kilograms x duration in hours. MET values for specific activities come from the Compendium of Physical Activities, the reference used in exercise science.
Why does a heavier person burn more calories?
Moving a larger body takes more energy, and the MET formula scales directly with weight. At 8 METs for 30 minutes, a 70 kg person burns about 280 kcal while a 90 kg person burns about 360 kcal doing the same workout.
Does the estimate include calories I would have burned anyway?
Yes. Gross MET-based estimates include your resting metabolism for that time period, so the extra cost of the exercise itself is somewhat lower than the number shown. For a one-hour activity, roughly 1 kcal per kilogram of body weight of the total is resting burn.
Why do fitness trackers show different numbers?
Trackers estimate expenditure from sensors such as accelerometers and heart rate, while this calculator applies average MET values for a described activity. Both approaches carry meaningful error, and studies show devices can be off by 20 percent or more, which is why comparing trends from one consistent method is more useful than mixing sources.
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