Calorie Burn Calculator
Estimate the calories you burn in any activity from its MET value, your weight and how long you moved.
Pick an activity and enter your weight — calories are calculated as you type.
- Calories burned
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- Per minute
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- Per hour
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- MET intensity
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Roughly the same energy as
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These numbers are estimates for general information only, not medical advice. Real energy expenditure depends on age, sex, body composition, fitness and technique, and MET tables are population averages. Ask a doctor or dietitian before using them to plan weight loss or training.
How it works
The calculator uses the standard MET (metabolic equivalent of task) formula from the
Compendium of Physical Activities:
calories per minute = MET × 3.5 × weight in kg ÷ 200. One MET is the energy you
burn sitting still; an activity rated 8 METs burns roughly eight times that. Every activity in
the list carries its published MET value, so a 70 kg person running at 10 km/h (9.8 METs) for
30 minutes burns about 360 kcal.
Change the activity, your weight, the unit or the duration and the total updates instantly — there is no Calculate button to press. Pick “Custom MET value” to type a rating straight from a compendium entry your activity is not listed under. The food equivalents translate the total into everyday portions so the number means something, and Copy or Download saves the full breakdown as plain text. Everything runs in your browser with plain JavaScript: your weight and workout are never uploaded, and there are no ads or sign-ups.
Frequently asked questions
How are calories burned calculated?
This calculator uses the MET (metabolic equivalent of task) formula from the Compendium of Physical Activities: calories per minute = MET × 3.5 × weight in kg ÷ 200. One MET is the energy your body uses sitting quietly, so an activity rated 8 METs burns about eight times that per minute. Multiply by the number of minutes and you have the total. Every activity in the list carries its published MET rating, and the rating is shown next to your result so you can check it, or type your own with the “Custom MET value” option.
How many calories do I burn walking for 30 minutes?
Brisk walking at about 6.4 km/h is roughly 5 METs. For a 70 kg person that is 5 × 3.5 × 70 ÷ 200 = 6.1 kcal per minute, so about 184 kcal in 30 minutes; a 90 kg person burns closer to 236 kcal over the same walk. Slower strolling (around 3 METs) drops that to roughly 110 kcal, while running at 10 km/h (9.8 METs) pushes it to about 360 kcal. Heavier bodies burn more for the same activity because the formula scales directly with weight.
How accurate is a calorie burn estimate?
Treat it as a ballpark, not a measurement. MET values are population averages measured in labs, and your real energy expenditure depends on age, sex, body composition, fitness, terrain, technique and even temperature, so individual results commonly differ from the estimate by 10 to 30%. The number also includes the calories you would have burned resting during that time. It is useful for comparing activities and tracking trends, but it is general information rather than medical advice: talk to a doctor or dietitian before using it to plan weight loss or training.