🔥 Calories Burned Calculator
Estimate how many calories you burn during your workout
📘 How to Use This Calculator
Our Calories Burned Calculator gives you a science-based estimate of the energy you expend during different physical activities. Simply select your exercise, enter your body weight, choose the unit (kg or lbs), and add the duration in minutes. Click "Calculate" and you’ll instantly see the approximate calories burned.
🧪 What Are MET Values?
MET stands for Metabolic Equivalent of Task. One MET is the energy you use while sitting quietly. An activity with a MET of 5 means you’re using five times as much energy as you would at rest. This calculator uses the official Compendium of Physical Activities MET values, which are widely used by researchers and fitness professionals.
⚙️ Formula for Calories Burned
The standard formula is:
Calories Burned = MET × Weight (kg) × Duration (hours)
If you enter pounds, the calculator automatically converts to kilograms (1 kg = 2.20462 lbs). For example, a 70 kg person running at 6 mph (MET 9.8) for 30 minutes would burn approximately 9.8 × 70 × 0.5 = 343 calories.
🏃♂️ Factors That Affect Calories Burned
Body weight: Heavier individuals burn more calories for the same activity.
Intensity: Higher intensity = higher MET value.
Duration: The longer you exercise, the more calories you burn.
Individual metabolism: Age, muscle mass, and fitness level can slightly alter real-world results.
This tool provides estimates, not medical measurements.
📊 Calories Burned for Common Activities (MET Table)
| Activity | MET Value |
|---|---|
| Walking (3 mph, moderate) | 3.5 |
| Walking (4.5 mph, very brisk) | 7.0 |
| Running (6 mph, 10 min/mile) | 9.8 |
| Running (7.5 mph, 8 min/mile) | 11.0 |
| Cycling (moderate, 12-13.9 mph) | 8.0 |
| Swimming (moderate laps) | 6.0 |
| Jump rope (moderate) | 10.0 |
| Hiking | 6.0 |
| Yoga (Hatha) | 3.0 |
| Weight training (general) | 3.5 |
| HIIT | 8.0 |
| Dancing (social) | 5.0 |
❓ Frequently Asked Questions
1. How accurate is this calories burned calculator?
It is based on the widely accepted MET formula. While individual variations exist, the estimate is accurate enough for fitness tracking, meal planning, and goal setting.
2. Can I use it for weight loss?
Absolutely. Knowing how many calories you burn helps you create a calorie deficit. Combine the calculator with a food diary for best results.
3. What if my activity isn’t listed?
Choose "Custom MET value" from the dropdown and enter the MET yourself. You can find comprehensive MET lists online (search “Compendium of Physical Activities”).
⚠️ This tool provides estimates only. For medical or diet advice, consult a healthcare professional.
