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Calories Burned Calculator

Estimate calories burned during exercise based on activity type, intensity, and duration.

Complete Guide

Overview

Exercise calorie burn is estimated using the MET (Metabolic Equivalent of Task) system. MET represents how much energy an activity uses compared to sitting still. Different activities have different MET values based on intensity.

How to Use

Enter your body weight.

Select the exercise activity.

Enter the duration in minutes.

Click Calculate.

Formula & Calculation

Calories Burned = MET × Weight(kg) × Duration(hours)
Where MET varies by activity (e.g., walking = 3.5, running = 7–11)

Example

70kg person running at 8km/h for 45 min → 9.8×70×(45/60) = **515 kcal**

Benefits of Using This Calculator

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Track Exercise Output

Understand how much each workout contributes to your deficit.

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Weight Management

Combine with calorie intake for a complete picture.

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Goal Tracking

Know how much exercise is needed to hit your calorie burn goal.

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Activity Comparison

Compare calorie burn across different activities.

Pro Tips

Higher body weight burns more calories for the same activity.
Heart rate monitors give more precise calorie estimates.
Include non-exercise activity (NEAT) in total daily burn.

In-Depth Guide

Calories Burned Calculator: What Does Your Workout Actually Burn?

Cardio machines display calorie counts. Fitness watches estimate your burn. But how accurate are they? This calculator uses the MET (Metabolic Equivalent of Task) system — a scientifically validated approach to estimating exercise energy expenditure from your body weight and activity type.

The Formula

Calories Burned = MET × Weight (kg) × Duration (hours)

MET Values by Activity

Activity	MET	Kcal/Hour (70 kg)
Walking moderate	3.5	245
Walking brisk	5.0	350
Running 8 km/h	9.8	686
Cycling moderate	7.0	490
Swimming freestyle	6–8	420–560
HIIT	8.0	560
Weight Training	4.5	315

Worked Example

75 kg, running at 8 km/h (MET 9.8), 40 minutes:
Calories = 9.8 × 75 × (40/60) = 490 kcal

Use our free Calories Burned Calculator for a full list of activities.

Why Tracking Exercise Output Matters

Complete energy picture. Exercise output + dietary intake = your true energy balance.
Prevents compensatory overeating. Real burn data stops people from over-rewarding themselves after exercise.
Activity comparison. See which exercises give the best calorie return for your time.

Practical Tips

Do not eat back all exercise calories. Trackers systematically overestimate burn. Eat back 50–70% at most when using exercise in dietary planning.

Consistency beats intensity. A moderate walk every day burns more weekly calories than one intense session.

Count your NEAT. Non-exercise movement — standing, fidgeting, casual walking — adds 200–500 kcal/day for active people.

Final Thoughts

Knowing what you burn gives you the full picture of your energy balance. Combined with calorie intake tracking, this data tells you whether you are in a deficit or surplus.

Calculate your workout calorie burn with our free Calories Burned Calculator.