Calories Burned Calculator
Estimate calories burned during a specific activity and duration, based on your body weight, using MET values from the Compendium of Physical Activities.
Updated August 3, 2026
Medical Disclaimer: This tool provides general estimates for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, exercise, or health routine. Read our full Medical Disclaimer.
How This Is Calculated
This calculator estimates the total calories burned during a specific activity and duration using MET (Metabolic Equivalent of Task) values — a standard way researchers measure the energy cost of physical activities.
Step 1: Look Up the Activity’s MET Value
Each activity has a MET value from the Compendium of Physical Activities, a research-backed reference of energy costs for hundreds of activities, from walking and running paces to cycling, swimming, weightlifting, and yoga. One MET is roughly the energy you burn sitting quietly.
Step 2: Apply the MET Formula
We combine the activity’s MET value with your body weight and session duration using the standard formula below.
Calories burned = MET × 3.5 × weight (kg) ÷ 200 × duration (minutes)
Step 3: Understand What the Number Represents
This is your gross energy expenditure for the session — the total calories burned, including what you would have burned anyway at rest. It is not the extra amount available to eat on top of your normal intake.
A Note on Accuracy
MET values are averages measured for a standard body under controlled conditions — your actual calorie burn varies with fitness level, movement efficiency, terrain, and body composition. This is your gross energy expenditure, not the extra calories available to eat, since it doesn't subtract the resting metabolism you would have burned anyway.
Frequently Asked Questions
What Is a MET Value?
MET stands for Metabolic Equivalent of Task. One MET is roughly the energy you burn sitting quietly. An activity with a MET of 6 means you burn about 6 times as much energy doing it as you would at rest.
Does This Include the Calories I Would Have Burned Anyway?
Yes. This is your gross energy expenditure for the session, not just the extra amount above resting metabolism. It is not meant to represent calories you can eat back in addition to your normal intake.
Why Might My Actual Burn Be Different?
MET values are averages for a standard body under standard conditions. Your fitness level, movement efficiency, terrain, incline, temperature, and body composition can all shift your actual calorie burn above or below the estimate.
Can I Use This to Decide How Much Extra to Eat?
We'd recommend against it. Treating exercise as calories to earn back in food can create an unhelpful cycle. This calculator is meant to help you understand your activity level, not as a basis for food trade-offs.
Sources
2011 Compendium of Physical Activities: a second update of codes and MET values — Ainsworth et al., Medicine & Science in Sports & Exercise, 43(8), 1575–1581 (2011)