Calories Burned Calculator

About the Calories Burned Calculator

A calories burned calculator estimates the energy expenditure of any physical activity based on your body weight, activity type, and duration, using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities — the peer-reviewed scientific database used by exercise physiologists and researchers worldwide. Understanding how many calories you burn during different activities helps you make informed decisions about exercise selection, estimate TDEE (Total Daily Energy Expenditure), create a calorie deficit for fat loss, or simply satisfy curiosity about the energy cost of your daily movement. Our calculator covers over 50 common activities including running, cycling, swimming, strength training, HIIT, yoga, walking, hiking, team sports, household activities, and more — each with accurate MET values that vary by intensity level.

How It Works

Calories burned formula: Calories = MET x Body weight (kg) x Duration (hours). MET values represent the energy cost of an activity as a multiple of resting metabolic rate. MET of 1.0 = sitting still (resting metabolic rate). Key MET values: walking at 3 mph = 3.5 MET; jogging at 5 mph = 8.3 MET; running at 7.5 mph = 11.0 MET; cycling at 12-14 mph = 8.0 MET; swimming laps moderate = 8.0 MET; HIIT = 8.0-12.0 MET; strength training moderate = 5.0 MET; yoga = 3.0 MET; sitting = 1.5 MET. Example: 75 kg person running at 7.5 mph for 45 minutes: Calories = 11.0 x 75 x 0.75 = 618.75 calories. Heavier individuals burn more calories for the same activity because more mass requires more energy to move.

Tips & Best Practices

• ✓Calories burned is proportional to body weight: a 90 kg person burns approximately 20% more calories than a 75 kg person performing the same activity for the same duration.
• ✓Running versus walking the same distance: running burns more calories per minute, but walking the same distance burns approximately the same total calories — both cover the same distance and move the same body mass against gravity.
• ✓EPOC (Excess Post-Exercise Oxygen Consumption): high-intensity exercise burns additional calories for 12-24 hours after the workout as your body recovers. This afterburn effect adds 6-15% to the calories burned during HIIT and heavy resistance training.
• ✓Heart rate monitors for accuracy: personal heart rate-based calorie estimates (from fitness trackers) are more accurate for you specifically than MET formula estimates, because they incorporate your individual cardiovascular efficiency.
• ✓Strength training calorie burn: resistance exercise burns fewer calories per hour than cardio during the session, but builds muscle that permanently raises your resting metabolic rate — making it complementary rather than inferior.
• ✓Exercise is a small fraction of TDEE: even vigorous exercisers typically burn only 15-30% of their daily calories through intentional exercise. The majority of daily energy expenditure comes from BMR and NEAT (Non-Exercise Activity Thermogenesis).
• ✓MET values are averages: individual calorie burn varies by fitness level, muscle mass, movement efficiency, and genetics. Highly trained athletes often burn fewer calories per activity than beginners at the same intensity because they are more mechanically efficient.
• ✓Zone 2 for fat oxidation: aerobic exercise at 60-70% maximum heart rate (Zone 2) maximises fat as the fuel source. Higher intensities shift the fuel mix toward carbohydrates. Total calorie burn matters most for weight management; fuel source matters most for metabolic health.

Who Uses This Calculator

Fitness enthusiasts calculating calorie expenditure to create accurate energy balance for fat loss. Athletes planning training loads and nutrition periodisation. People tracking daily activity calories alongside food intake in calorie tracker apps. Coaches designing exercise programmes with quantified energy expenditure targets. Individuals comparing the calorie cost of different workout types to allocate limited training time. Healthcare providers prescribing physical activity levels for patients managing weight and metabolic health.