Nutrition
Calories Burned Calculator
Estimate how many calories a specific activity burns, based on your body weight and how long you did it.
Nutrition
Estimate how many calories a specific activity burns, based on your body weight and how long you did it.
Each activity has a MET value — a multiple of your resting metabolic rate. Heavier bodies and longer durations burn more total calories at the same MET level.
See your full daily burn with our Calorie / TDEE Calculator.
MET stands for Metabolic Equivalent of Task — a way of expressing how much energy an activity takes relative to resting quietly (which is defined as 1 MET). Running at a MET of roughly 9.8 means your body is using about 9.8 times the energy it would use at rest.
The standard formula is: Calories per minute = (MET × 3.5 × weight in kg) ÷ 200. Multiply that by the number of minutes to get a total. This calculator applies that formula automatically once you enter your weight, activity, and duration.
MET values represent an average across many people doing an activity at a typical pace. Your actual burn depends on intensity, fitness level, terrain, and individual metabolism, so treat the result as a reasonable estimate rather than an exact figure.
Moving more body mass takes more energy. MET-based formulas scale with body weight for this reason.
Yes — walking briskly has a different MET value than a slow stroll, and running faster increases the MET further. Pick the option closest to your actual pace and effort.
You can use it as one input alongside your TDEE, but exercise calorie estimates tend to run higher than actual burn for many people, so it's wise not to rely on them too precisely for weight-loss math.