About the Calories Burned Calculator
A free, instant exercise calorie estimator covering 80+ activities, with MET-based calculations and metric or imperial weight input.
What it is
The Calories Burned Calculator estimates how much energy you expend during physical activity. Select an activity from the searchable list — covering walking, running, cycling, swimming, gym workouts, sports, dance, household tasks, and everyday movement — enter your weight and duration, and the estimate updates instantly.
The tool uses MET (Metabolic Equivalent of Task) values, a standard research measure of activity intensity. The formula is straightforward: Calories = MET × weight (kg) × duration (hours). The result shows your total estimated calories for the session and the per-minute burn rate, so you can compare activities at a glance.
Everything runs in your browser — no data is sent to a server, no account is required, and there are no limits on how often you use it.
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.
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.
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