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Calories Burned Calculator

The Calories Burned Calculator uses Metabolic Equivalent of Task (MET) values to estimate how many calories you expend during physical activity. MET values represent the energy cost of an activity relative to rest — a MET of 1.0 equals the energy you burn sitting quietly. Higher MET values indicate more intense activities that burn more calories per minute. By combining your body weight, activity type, and exercise duration, this calculator provides a personalized calorie expenditure estimate.

Reviewed by GetHealthyCalculators Editorial Team · Updated April 14, 2026

Quick Answer

Calories burned depend on activity type, duration, body weight, and intensity (MET value). A 150 lb person burns roughly 100 calories per mile of walking.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your weight, select an activity, and set the duration to estimate calories burned.

How the Formula Works

  1. Determine your weight in kilograms. If using pounds, convert by multiplying by 0.453592.

    weight (kg) = weight (lbs) x 0.453592

  2. Look up the MET value for your chosen activity from the Compendium of Physical Activities.

    MET = metabolic equivalent for the activity

  3. Convert your exercise duration from minutes to hours.

    duration (hours) = duration (minutes) / 60

  4. Multiply the MET value by your weight in kilograms and the duration in hours to get total calories burned.

    Calories Burned = MET x weight (kg) x duration (hours)

Limitations

  • MET values are population averages and do not account for individual differences in VO₂ max, body composition, mechanical efficiency, or training status.
  • Calorie estimates do not factor in excess post-exercise oxygen consumption (EPOC), which can add roughly 6–15% to total expenditure after high-intensity sessions.
  • The calculator assumes a constant intensity throughout the exercise duration, which rarely matches interval or circuit workouts.
  • Environmental factors such as heat, cold, altitude, wind, and terrain can materially change real-world expenditure.
  • Wearable fitness devices typically differ from MET estimates by 15–30% — treat both as directional rather than definitive.
  • This tool provides estimates only and should not replace guidance from a certified fitness professional, registered dietitian, or physician, especially for people managing cardiovascular disease or diabetes.

Frequently Asked Questions

What is a MET value and how does it relate to calories burned?
MET (Metabolic Equivalent of Task) is a unit that describes the energy cost of physical activities. A MET of 1.0 represents the energy expenditure at rest. An activity with a MET of 5.0 burns approximately five times more energy than resting. MET values are multiplied by body weight and duration to estimate total calorie expenditure.
Why does body weight affect calories burned?
Heavier individuals require more energy to move their body during physical activity, which means they burn more calories performing the same exercise at the same intensity and duration compared to lighter individuals.
Are these calorie estimates accurate?
MET-based calorie estimates provide a reasonable approximation for most people. However, actual calorie burn varies based on factors like fitness level, muscle mass, exercise intensity, and individual metabolism. For precise measurements, laboratory-grade indirect calorimetry is required.
Does this calculator account for calories burned at rest?
Yes. The MET formula inherently includes your resting metabolic rate. A MET of 1.0 equals your baseline calorie burn at rest, so the total includes both the resting and exercise components of energy expenditure.
How can I use this calculator for weight management?
You can use the calorie estimate to understand your exercise energy expenditure and factor it into your daily calorie balance. Pair this calculator with a daily calorie or TDEE calculator to get a complete picture of your energy needs for weight loss, maintenance, or gain goals.
Why do my fitness tracker and this calculator show different numbers?
Fitness trackers estimate expenditure from heart rate, motion sensors, and proprietary algorithms. Validation studies (e.g., Case et al., JAMA 2015; Shcherbina et al., J Pers Med 2017) routinely show 15–30% error vs. indirect calorimetry. Use both as directional estimates and trust body-weight trends over weeks as the real signal.
How intense does exercise need to be to count toward guidelines?
The U.S. Physical Activity Guidelines define moderate intensity as roughly 3–6 METs (brisk walking, light cycling) and vigorous intensity as 6+ METs (running, cross-country skiing). Adults are advised to accumulate 150 minutes of moderate or 75 minutes of vigorous activity per week.
Should I subtract calories burned from my daily calorie target?
If you used an "active" activity level when calculating TDEE, your workouts are already included — don't double-count. If your TDEE was based on sedentary living, adding roughly half the estimated exercise calories is a conservative adjustment.
When should I talk to a clinician before exercising?
If you have known heart disease, chest pain with exertion, uncontrolled blood pressure, diabetes with complications, recent surgery, or are over 40 with cardiovascular risk factors, consult your physician before starting a vigorous program. The ACSM PAR-Q+ questionnaire is a useful screening tool.

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