Calories Burned Calculator

Estimate calories burned for 100+ activities using MET values, body weight, and duration.

Calories Burned
—
kcal
Equivalent to
— —
MET Value
—
Cal / min
—
Fat Burned
—
grams
Carbs Burned
—
grams
Calories = MET — × — × — = —
Activity Duration Calories
Add activities above to build your session.
Total Calories
0
kcal
Fat Oxidized
0
grams
Carbs Oxidized
0
grams
You burned 0 Snickers bars worth of energy.
Calories per Activity
Chart: plan chart.
Goal
Weekly Burn
0
kcal
Est. TDEE
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kcal/day
Weekly Deficit
0
kcal
Weeks to Lose 1 lb
—
Daily Calorie Burn + 7-Day Rolling Average
Chart: week chart.

* TDEE estimate uses a simplified formula — for a precise calculation, use the TDEE Calculator. All sessions calculated at moderate intensity.

How to Use the Calories Burned Calculator

1

Enter Your Details

Fill in the input fields with your data — body weight (lbs), activity, duration, and intensity. The calculator updates results instantly as you type, so there's no submit button to press.

2

Adjust Options & Presets

Fine-tune your calculation by adjusting any optional settings, presets, or advanced parameters. Try different values to compare scenarios and understand how each variable affects the outcome.

3

Review & Share Results

Read your results in the output panel. Use the Share button to generate a link with your inputs pre-filled, or copy results to your clipboard. All calculations happen locally in your browser — your data is never sent to a server.

How to Use This Calculator

1

Enter Your Weight

Your body weight directly affects calorie burn — heavier individuals burn more calories performing the same activity.

2

Pick an Activity

Choose from 100+ activities across 5 categories — Cardio, Sports, Strength & HIIT, Daily Life, and Water.

3

Set Duration & Intensity

Enter how long you exercised and adjust intensity (Light / Moderate / Vigorous) to fine-tune the MET value used.

4

Read Your Results

Instantly see calories burned, fat oxidized, calories per minute, and a fun food-equivalent comparison.

The Formula

Calories = MET × Weight (kg) × Duration (hours)
Fat (g) = Calories ÷ 9 × intensity factor (0.65 light / 0.55 mod / 0.40 vigorous)

The MET (Metabolic Equivalent of Task) formula, established by the American College of Sports Medicine, expresses the energy cost of physical activity relative to resting metabolic rate. A MET of 1 = resting; a MET of 10 = 10 times the resting metabolic rate. Multiplying by weight in kg and time in hours yields kilocalories burned.

Key Terms

MET (Metabolic Equivalent of Task)
A ratio of your working metabolic rate relative to resting metabolic rate. Walking at 3 mph = MET 3.5; running at 6 mph = MET 9.8.
Caloric Expenditure
The total energy used during physical activity, measured in kilocalories (kcal). This includes both the activity itself and the elevated metabolism during it.
RMR (Resting Metabolic Rate)
Calories your body burns at complete rest to maintain vital functions — breathing, circulation, and cell repair. MET calculations are based on multiples of RMR.
Net vs. Gross Calorie Burn
Gross calories = total burn including RMR during exercise. Net calories = only the additional calories from activity above resting. This calculator shows gross calories, as do most fitness trackers.

Key Terms

Body Weight (lbs)An input parameter used in calories burned calculations. Adjust this value to see how it affects your results.
ActivityAn input parameter used in calories burned calculations. Adjust this value to see how it affects your results.
DurationAn input parameter used in calories burned calculations. Adjust this value to see how it affects your results.
IntensityAn input parameter used in calories burned calculations. Adjust this value to see how it affects your results.
PrecisionThe level of accuracy in calculation results. This calories burned calculator uses standard rounding conventions.
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Real-World Examples

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Running 30 min at 6 mph

150 lb person, moderate intensity

Scenario: Running 6 mph (MET 9.8). Weight: 150 lbs = 68.0 kg. Duration: 30 min = 0.5 hr.

Result: 9.8 x 68.0 x 0.5 = 333 kcal burned.

Which Activities Burn the Most Calories Per Hour?

Calorie burn per hour for a 155 lb (70 kg) person at moderate intensity. High-intensity versions of any activity can burn 20–40% more.

#ActivityCal/hr (155 lb)MET
1Running (8 mph)827 kcal11.8
2CrossFit / Battle Ropes700 kcal10.0
3HIIT700 kcal10.0
4Jump Rope827 kcal11.8
5Squash / Racquetball630 kcal9.0
6Cycling (vigorous)700 kcal10.0
7Swimming Laps (freestyle)490 kcal7.0
8Soccer / Basketball560 kcal8.0
9Hiking (vigorous)581 kcal8.3
10Weight Training (vigorous)420 kcal6.0

Frequently Asked Questions

What is a MET value?+

MET stands for Metabolic Equivalent of Task. It represents how many times more energy an activity uses compared to sitting quietly (MET 1.0). Walking briskly at 3.5 mph has a MET of about 4.3 — meaning it burns 4.3 times more calories per minute than resting. MET values are published by the Compendium of Physical Activities (Ainsworth et al.).

How accurate are these estimates?+

MET-based estimates are typically accurate to within ±15–20% for most people. Individual variation — fitness level, muscle mass, efficiency, temperature — affects actual calorie burn. For precision, a metabolic lab test or wearable device provides more personalized data. For practical planning purposes, MET calculations are widely accepted and used clinically.

What is the difference between net and gross calorie burn?+

Gross calories include all calories burned during exercise — including the resting metabolic rate (the calories you would have burned anyway). Net calories are only the additional calories above resting. For a 30-minute run burning 300 gross calories, you might have burned 40 kcal at rest anyway, so net burn is about 260 kcal. Most fitness apps report gross calories, which is what this calculator shows.

Does intensity really make a big difference?+

Yes — significantly. Running at vigorous intensity can burn 40–60% more calories per minute than the same run at light intensity. For HIIT versus light stretching, the difference is nearly 5-fold. The intensity modifier in this calculator adjusts the MET value: light uses the lower-end MET, vigorous uses the upper-end MET for each activity.

How much fat am I actually burning during exercise?+

Fat oxidation varies with intensity: roughly 65% at light intensity, 55% at moderate, and 40% at vigorous (where carbohydrates become the dominant fuel). This calculator applies the appropriate factor based on your intensity selection. At very high intensities, your body relies heavily on fast-burning carbohydrates rather than fat. Overall fat loss over time depends on total caloric deficit, not just what fuel source is used during exercise.

What are the best activities for burning calories?+

The highest calorie-burning activities per hour are running (especially at 8+ mph), HIIT, jump rope, CrossFit, and cycling at vigorous intensity. However, the "best" activity is the one you can sustain consistently. A 45-minute brisk walk done daily burns far more total calories over a month than a single intense HIIT session that leaves you too sore to move for days.