Calories Burned Calculator
Estimate how many calories you burn during an activity based on your weight, the exercise you did, and how long you did it for — then see how it compares against other intensity levels.
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These figures are based on standard MET (metabolic equivalent) values and are a general guide only. Actual calories burned vary with fitness level, effort, and body composition, so use this as an estimate rather than an exact number.
How Calories Burned Is Calculated
This tool uses MET (Metabolic Equivalent of Task) values, a standard way of expressing the energy cost of physical activities, to estimate calories burned for your weight, activity, and duration.
Every activity is assigned a MET value representing how many times more energy it takes compared to resting. Multiplying that value by your body weight and the time spent gives the estimated calories burned shown on the right, which is also how the intensity breakdown alongside it is calculated.
Frequently Asked Questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. It’s a standard measure researchers use to compare the energy cost of different activities relative to sitting quietly, which has a MET value of 1.
Is this calorie estimate exact?
No. It’s an estimate based on average MET values and body weight. Actual calories burned depend on factors like fitness level, muscle mass, terrain, effort, and individual metabolism, so real numbers can vary.
Does muscle mass affect calories burned?
Yes. People with more muscle mass generally burn more calories at rest and during activity than people of the same weight with less muscle, since muscle tissue is more metabolically active.
Should I rely on this to plan my diet?
Use it as a rough guide rather than an exact number. If you’re managing a medical condition or have specific nutrition goals, it’s best to speak with a doctor or dietitian for advice specific to you.