Calories Burned Calculator

Calculate calories burned during exercise based on activity type, duration, and body weight using MET values.

min
lbs
Calories Burned
—
Calories per Hour —
Approx. Fat Burned —
Extended More scenarios, charts & detailed breakdown ▾
min
lbs
Calories Burned
—
Calories per Hour —
Fat Burned —
MET Value —
Professional Full parameters & maximum detail ▾
min
lbs
years
bpm

Calorie Estimates

Calories (MET method) —
Calories (Heart Rate method) —
Average Estimate —

Intensity Metrics

MET Value —
Calories per Hour —

Fuel Breakdown

Fat Burned —
Est. Glycogen Used —
EPOC (post-exercise burn) —

How to Use This Calculator

Select an activity type, enter the duration in minutes, and your weight. The calculator uses MET values to estimate total calories burned, calories per hour, and approximate fat burned.

Formula

Calories = MET × weight(kg) × duration(hours)

MET values: Running 9.8 | Cycling 8.0 | Swimming 8.0 | HIIT 12.0 | Walking 3.5 | Yoga 3.0 | Weights 6.0

Example

Example: 170 lbs (77 kg) running for 30 min: 9.8 × 77 × 0.5 = 377 calories burned, ~49g of fat.

Frequently Asked Questions

  • MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET = resting metabolism. Running at 6 mph = 9.8 METs (9.8× resting calorie burn).
  • MET-based estimates are within 15-20% accuracy for most people. Individual factors like fitness level, body composition, and exercise form affect actual burn.
  • HIIT (12 METs), running (9.8 METs), swimming (8 METs), and cycling (8 METs) are among the highest calorie-burning activities per minute.
  • Yes. Calorie burn is proportional to body weight. A 200 lb person burns roughly 18% more calories doing the same activity as a 170 lb person.

Related Calculators

🔥 Calorie Calculator 👟 Pace Calculator ❤️ Heart Rate Calculator ⚡ TDEE Calculator
Sources & References (5) ▾
  1. Ainsworth BE et al. — 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581 — Medicine & Science in Sports & Exercise
  2. Jetté M et al. — Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clin Cardiol. 1990;13(8):555-565 — Clinical Cardiology
  3. ACSM — Physical Activity Guidelines: The Science Behind the Guidelines (2018) — ACSM
  4. Haskell WL et al. — Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39(8):1423-34 — ACSM / AHA
  5. CDC — Physical Activity: How Much Physical Activity Do Adults Need? — CDC