Calories Burned Calculator
Estimate calories burned during exercise using MET values, your weight, and duration.
This calculator runs entirely in your browser. Nothing you type is uploaded or stored.
How to use this tool
Start by choosing your activity from the dropdown. Each option already carries a standard MET value (metabolic equivalent of task) drawn from published activity tables, so you do not need to look anything up. Next, enter your body weight and pick whether that number is in pounds or kilograms. Finally, type how many minutes you spent on the activity and press Calculate. The result shows your estimated exercise energy expenditure in calories, and you can copy it with one click.
The formula and how it works
This calories burned calculator uses the standard MET-based equation. A MET is a measure of intensity: one MET is the energy you use sitting quietly, and a 7 MET activity burns about seven times that rate.
The 3.5 represents resting oxygen use in milliliters per kilogram per minute, and dividing by 200 converts oxygen consumption into calories. Because the formula needs weight in kilograms, pounds are converted first using weightKg = pounds / 2.20462. Higher MET values mean a more intense activity and a larger calorie estimate for the same amount of time.
A real example
Suppose you weigh 160 pounds and run at 6 mph for 30 minutes. First convert weight: 160 / 2.20462 = 72.6 kg. Running at 6 mph has a MET value of 9.8. Plug everything in: 9.8 × 3.5 × 72.6 / 200 × 30, which works out to roughly 373 calories burned for that 30 minute run. Walking at a moderate 3.5 MET for the same time and weight would burn closer to 133 calories, which shows how much intensity drives the result.
Common questions
What is a MET value?
MET stands for metabolic equivalent of task. It describes how intense an activity is compared to sitting still, which equals one MET. An activity rated at 8 METs uses about eight times the energy of resting, so MET value intensity is the main driver of how many calories you burn.
How accurate is this calorie estimate?
It is a solid estimate for activity calorie tracking, but it is still an average. Real burn depends on fitness level, body composition, terrain, and effort. Treat the number as a guide for planning workouts, not an exact medical measurement.
Should I use pounds or kilograms?
Either works. Pick the unit that matches how you normally weigh yourself. The tool converts pounds to kilograms internally because the MET formula is defined using kilograms.
Does this include calories I would burn anyway?
The MET formula counts total energy used during the activity, including the small amount your body would use at rest in that same time. For most people the difference is minor, so the figure is fine for everyday exercise energy expenditure planning.
Can I trust it for weight loss planning?
Use it as an educational estimate only, not professional advice. For a personalized plan around diet, exercise, or any health condition, talk with a doctor or a registered dietitian.