The Calories Burned Calculator helps you estimate how much energy you expend during exercise using proven MET-based formulas. Whether you walk, run, cycle, swim, or lift weights, understanding your burn rate can make training smarter, weight goals more achievable, and recovery more strategic.
What is the Calories Burned Calculator?
This tool estimates your exercise energy expenditure using METs (Metabolic Equivalents of Task), your body weight, and your workout duration. MET expresses how demanding an activity is compared to resting. For example, 1 MET is the energy you use at rest, while 8 METs means you expend roughly eight times that baseline.
The calculator uses a widely accepted formula from exercise physiology: Calories = (MET × 3.5 × weight_kg ÷ 200) × minutes. By combining your weight, the activity’s intensity (MET), and how long you trained, the tool provides a practical calorie estimate that’s useful for planning and tracking.
Why estimate calories burned?
- Set realistic weight loss or maintenance targets.
- Balance energy intake with your training load.
- Compare activities to choose the most efficient workout for your goals.
- Track progress and adjust intensity or duration based on data.
How to use the Calories Burned Calculator
- Select an activity (or choose Custom MET if you know the exact intensity).
- Enter your body weight and select kg or lb.
- Enter the duration of your session in minutes.
- Click Calculate to see total calories, calories per minute, and per hour.
Understanding METs and typical values
METs standardize intensity across activities and individuals. While individual burn rates vary, METs give a reliable, research-backed baseline. Here are example METs you’ll commonly see:
- 2–3 METs: Gentle activities like stretching or slow walking.
- 3–5 METs: Brisk walking, easy cycling, light aerobics.
- 6–8 METs: Elliptical (moderate), vigorous swimming, easy running.
- 9–12+ METs: Faster running, jump rope, high-intensity circuits.
If your gym equipment shows a MET readout, you can enter it directly for a more tailored estimate. Otherwise, the activity list provides well-researched defaults that work for most users.
How accurate is the estimate?
The MET method is a gold standard for population-level estimates, but individual results can vary. Fitness level, biomechanics, efficiency, environmental conditions (heat, wind, terrain), and intermittent rest periods all impact actual energy expenditure. Use the result as a practical guide, then refine with wearable data (heart rate or power) when available.
Tips for better accuracy
- Use your current, accurate body weight.
- Select the activity that best matches your pace and effort.
- Account for breaks: either subtract them or enter only active minutes.
- For outdoor workouts, consider terrain and conditions (e.g., hills, wind).
- When in doubt, err on the conservative side to avoid overestimating burn.
Comparing activities to reach your goals
Because the calculator normalizes intensity through METs, you can compare workouts apples-to-apples. A 45-minute brisk walk might burn fewer calories than a 25-minute run, but it may be more sustainable day-to-day. Likewise, cycling offers a joint-friendly alternative to running with similar burn at higher intensities. Let your goal—fat loss, endurance, or recovery—guide your choice and use the calculator to optimize the trade-offs.
From data to action
Pair the Calories Burned Calculator with basic nutrition tracking to align intake with output. If your aim is weight loss, a modest, consistent energy deficit is safer and more sustainable than aggressive cuts. For performance, ensure you refuel appropriately after longer or harder sessions. The calculator’s per-minute and per-hour readouts make it easy to plan session lengths and intensities that fit your time and energy budget.
Bottom line: this simple, research-backed tool gives you actionable calorie estimates in seconds. Use it to plan smarter, train efficiently, and reach your goals with confidence.