Calories Burned Calculator
Estimate the calories an activity burns using the MET method, then see how long it takes to burn a target.
FitnessScience-backed formula
Enter your details
Fill in the fields, then calculate
Enter your weight.
Enter minutes.
Enter a calorie target.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
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ResultYour result appears here.
How the Burn Is Estimated
This tool uses MET values, a standard measure of activity intensity. One MET equals your rest burn, so a 7-MET run burns seven times that.
Effort and heart rate map neatly onto your training zones.
Your weight matters too. A heavier body burns more for the same activity.
Enter a target and the tool also tells you how long to exercise to reach it.
How to Use This Calculator
- Enter your weight.
- Pick an activity and duration.
- Add a calorie target to reverse-solve the time.
- Tap Calculate.
The Formula Used
Calories = MET × weight(kg) × time(hours)
- MET
- The intensity value of the activity.
- weight
- Body weight in kilograms.
- time
- Duration in hours.
Understanding Your Results
Light
Under 4 MET
Walking, gentle yoga.
Moderate
4 to 6 MET
Brisk cycling, hiking.
Vigorous
6 to 10 MET
Running, swimming, HIIT.
Very hard
Above 10 MET
Sprinting and racing.
Tips to Improve
- Mix cardio with strength for the best results.
- Add intensity to burn more in less time.
- Move often through the day, not just at the gym.
- Pair exercise with smart eating for fat loss.
Frequently Asked Questions
They are solid estimates. Real burn varies with fitness, terrain, and effort.
Yes, both during exercise and slightly at rest.
Rarely. Diet drives weight loss while exercise supports it.
Scientific References
- Ainsworth, B. E., et al. (2011). Compendium of Physical Activities. Medicine & Science in Sports & Exercise, 43(8), 1575–1581.
- Jetté, M., et al. (1990). Metabolic equivalents in exercise testing. Clinical Cardiology, 13(8), 555–565.
- American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.).