Estimate calories burned walking, running, cycling, swimming, weight training and more from your weight and duration. Enter your values; the result updates as you type, with the method shown below.
About this calculator
The calories you burn during exercise depend on the activity, its intensity, your weight and the duration. This calculator uses MET values from the Compendium of Physical Activities, the reference table used in research.
Choose an activity, then enter your weight and the duration. The calculator shows the calories burned and the rate per hour.
When to use it
- Estimating the energy cost of a workout.
- Comparing activities.
- Adjusting food intake on active days.
- Setting a weekly activity goal.
How to read the result
kcal = MET × 3.5 × weight / 200 × minutes. Running at 8 km/h for 45 minutes burns about 441 kcal for 70 kg.
Values are averages; fitness level and real intensity change the result. Watches often overestimate.
Mistakes to avoid
- Adding exercise calories on top of an activity factor already counted.
- Choosing an intensity higher than the real one.
- Counting rest breaks as activity time.
Formula
kcal = MET × 3.5 × weight / 200 × minutes
Worked example
70 kg running at 8 km/h for 45 minutes: about 441 kcal.
Frequently asked questions
How accurate is it?
MET values are averages: fitness and effort change the real number.
Does weight matter?
Yes: heavier people burn more for the same activity.
What is a MET?
The energy cost of an activity compared with sitting still (1 MET).
Why does weight matter?
Moving a heavier body uses more energy.
Are watches more accurate?
Not always; they also estimate.
Related calculators
- Child Height Predictor (Adult Height)
- BMR Calculator (Basal Metabolic Rate)
- Lean Body Mass Calculator
- One Rep Max Calculator (1RM)
- Period Calculator: Next Periods
- Body Surface Area Calculator (BSA)
- All calculators in this category
Results are estimates for information only. Check important figures with a professional.