🔥Calories Burned Calculator
Estimate calories burned for any activity using standard MET values. Add multiple activities to see the session total.
Click any activity below to add it to your session.
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This tool provides general information and is not medical advice. Exercise intensity should match your own fitness and health. Please consult a physician before starting a new exercise routine or training at high intensity—especially if you have any heart condition, injury, or health concern.
Free Calories Burned Calculator Online
Wondering how much energy an activity uses? Our free Calories Burned Calculator gives you an estimate the moment you enter your details. As a quick and easy calories burned calculator, it combines the activity, your body weight, and how long you did it to estimate the calories burned — using standard MET values that researchers use to compare the intensity of different activities.
Choose from a wide range of activities — walking, running, cycling, swimming, gym workouts, sports, even housework — and switch between metric and imperial weight. Add multiple activities to build a full session and see the combined total. It's a handy general reference for understanding how everyday movement and exercise add up.
Simply click any activity to add it to your session, enter your weight and durations, and see the estimate instantly. No sign-up, no downloads, no limits — just a clear reference whenever you need it. Read more in the FAQ or About pages.
About the Calories Burned Calculator
Key features
Large, searchable activity list
Over 80 activities across 8 groups — Walking, Running, Cycling, Swimming, Gym & Strength, Sports, Dance & Aerobics, Household, and Everyday. Search by name to filter the list instantly.
MET-based estimates
MET values come from established research references (the Compendium of Physical Activities). Each activity has a validated intensity value so the estimates are grounded rather than arbitrary.
Metric & imperial weight
Enter your weight in kilograms or pounds using the toggle. The calculator converts to kg internally for the MET formula, so the result is consistent regardless of which unit you choose.
Session total + per-minute
See the total calories burned for your session alongside a per-minute figure. The per-minute rate makes it easy to compare activity intensities regardless of duration.
Formula breakdown
The results panel shows the full calculation — MET × weight × duration — so you can see exactly where the number comes from.
Instant, private, no sign-up
Results update as you type. Your inputs are never stored or sent anywhere. No account needed — open the page and use it.
What is a MET?
MET (Metabolic Equivalent of Task) is a unit that compares an activity's energy cost to rest. Sitting quietly is defined as 1 MET — the baseline. An activity with a MET of 5 uses roughly 5 times as much energy per minute as sitting still.
Low intensity (MET 1.5–3)
Standing, slow walking, cooking, light cleaning, office work.
Moderate intensity (MET 3–6)
Brisk walking, casual cycling, light swimming, yoga, dancing.
Vigorous intensity (MET 6+)
Running, fast cycling, competitive sports, HIIT, rowing machine.
MET values are population averages — they assume a standard level of effort. Actual energy use varies with fitness, effort, body composition, and environmental conditions.
How the formula works
The MET formula
Calories = MET × weight (kg) × duration (hours). This is the standard equation used in exercise science research to estimate energy expenditure from any physical activity.
Why weight matters
Energy expenditure scales with body mass — moving a heavier body uses more energy. At MET 8 for 30 minutes, a 60 kg person burns roughly 240 kcal while a 90 kg person burns roughly 360 kcal.
Why duration matters
Calories burn linearly with time at a given activity. The per-minute figure (Calories ÷ duration in minutes) lets you compare activities independently of how long you did them.
Imperial conversion
Pounds are converted to kilograms (1 lb = 0.4536 kg) before applying the formula. Duration in hours and minutes is converted to decimal hours. Both conversions are handled automatically.
Limitations and estimates
MET values are derived from group studies and represent typical averages. Individual variation is substantial — two people of the same weight doing the same activity for the same time can burn meaningfully different amounts of energy depending on fitness level, exercise technique, terrain, temperature, and metabolic rate.
This tool gives a general estimate of activity energy expenditure, not a measurement. Treat it as a useful reference for comparing activities and understanding how movement and exercise add up — not as a precise calorie counter. It is not medical or dietary advice.
Frequently Asked Questions
How does the Calories Burned Calculator work?
Pick an activity from the list, enter your body weight and how long you did the activity, and the tool multiplies the activity's MET value by your weight in kilograms and the duration in hours to estimate the calories burned. The result updates instantly — no button to click.
What is a MET value?
MET stands for Metabolic Equivalent of Task — a standard measure of how intense an activity is compared to sitting at rest (which is defined as 1 MET). A MET of 8 means the activity uses about 8 times as much energy per minute as resting. Higher MET = more energy used per minute at the same body weight.
Is this calculator free to use?
Completely free — no sign-up, no downloads, and no limits. Use it as often as you like on any device.
Which activities are included?
A wide range across eight groups: Walking, Running, Cycling, Swimming, Gym & Strength, Sports, Dance & Aerobics, Household, and Everyday activities. Use the search box to filter the list instantly by name.
Can I enter weight in pounds instead of kilograms?
Yes. Use the Metric / Imperial toggle to switch between kilograms and pounds. The calculator converts to kilograms internally for the MET formula, so the result is always consistent regardless of which unit you use.
Why does body weight affect the calories burned?
The MET formula accounts for body mass because moving a heavier body generally requires more energy. For the same activity, intensity, and duration, a heavier person burns more calories. That's why weight is a required input rather than just optional.
How accurate is the estimate?
It's a general estimate based on average MET values from published research (the Compendium of Physical Activities). Actual calorie burn varies with your individual fitness level, effort intensity, body composition, terrain, temperature, and metabolism — so treat the figure as a useful guide rather than an exact measurement.
Does the calculator include resting calorie burn?
MET values are defined relative to rest, so the formula estimates the energy used by the activity itself — not your total daily calorie expenditure. If you need your full daily burn including rest, see the TDEE Calculator.
Is my data stored or shared?
No. Everything is calculated directly in your browser. Your weight, duration, and activity choice are never sent to a server or stored anywhere.
Should I use this to make diet or exercise decisions?
This tool is a general reference for understanding energy expenditure — not medical or dietary advice. For personalised guidance, especially if you have any health condition, injury, or specific goal, consult a doctor or qualified health professional.