MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. A MET of 1 equals resting metabolism (~1 kcal/kg/hour). Running at 6 mph has a MET of about 9.8, meaning it burns roughly 9.8 times more energy than sitting still.

How accurate are the calorie estimates?

MET-based estimates are reasonable approximations for most adults. Individual variations such as fitness level, muscle mass, terrain, and environmental conditions can cause actual burn to differ by 10–20%. For clinical accuracy, use indirect calorimetry.

Does the calculator account for resting metabolism?

Yes. The MET formula inherently includes the calories you would burn at rest during the same period. If you want net (additional) calories above rest, subtract your resting burn, which is roughly 1 kcal × weight(kg) × hours.

Which weight unit should I use?

The calculator accepts both pounds and kilograms. Select your preferred unit from the toggle and enter your weight accordingly — conversion is handled automatically.

Why do some activities have a range of intensities?

Activities like cycling or swimming vary widely in intensity. Multiple intensity levels are listed so you can match the pace that best reflects your actual effort.

Can I use this for weight loss planning?

Yes. A deficit of approximately 3,500 calories corresponds to about 1 pound of fat. Use this tool to estimate how many sessions of an activity are needed to reach your caloric goal over time.

Calories Burned Calculator

Name: Calories Burned Calculator
Availability: InStock
Author: Nham Vu

Enter your weight, pick an activity, set the duration, and instantly see how many calories you burned.

Your Details

Body Weight

Activity

Duration (minutes)

Fill in your details and click Calculate.

Summary

Enter your weight, pick an activity, set the duration, and instantly see how many calories you burned.

How it works

Enter your body weight in pounds or kilograms.
Select an activity from the dropdown list.
Enter the duration of the activity in minutes.
The calculator applies the MET formula: Calories = MET × weight(kg) × duration(hours).
Results update instantly as you change any input.

Use cases

Track calorie expenditure for weight loss or maintenance planning.
Compare energy costs of different workout types.
Estimate how much exercise is needed to offset a meal.
Log workout calories for a fitness journal or app.
Help clients understand energy balance as a personal trainer.
Plan endurance training load based on caloric output.

Frequently Asked Questions

Last updated: 2026-06-09 · Reviewed by Nham Vu