Calories Burned Calculator
Estimate energy expenditure during walking, running, cycling, swimming and other activities. Select an activity or enter a custom MET value, then calculate using your body weight and exercise duration.
Calculate Calories Burned
Enter your activity details to estimate energy expenditure during the selected period.
Your activity details
This is a general mathematical estimate, not a direct measurement of your metabolism or a personalized exercise prescription.
Your energy expenditure estimate
Enter your weight and activity duration, then calculate to see estimated total calories, hourly energy expenditure and calories above resting.
The total estimate includes resting energy use during the activity. The “above rest” figure is an approximate difference, not a measured active-calorie reading.
What Does the Calories Burned Calculator Estimate?
This calculator estimates energy expenditure over a selected activity period using the activity’s metabolic equivalent (MET), body weight and duration. It can be used for a quick comparison of different activities or workout lengths, but it cannot measure the precise calories burned by an individual.
Choose a common exercise or use a custom MET value.
Add body weight in kilograms and activity duration in minutes.
See the estimated total, hourly rate and energy above rest.
Calories Burned Formula
This common MET-based equation approximates energy expenditure from oxygen-consumption equivalents. Its assumptions may not accurately describe every individual, especially across different body compositions and exercise conditions.
Worked Example
For a person weighing 70 kg who exercises for 30 minutes at an estimated 6 MET:
At 6 MET, the same calculation gives an estimated 441 kcal per hour. The estimated expenditure above a 1-MET resting baseline for this 30-minute period is about 184 kcal.
Understanding MET Values
MET stands for Metabolic Equivalent of Task. One MET is a conventional reference for resting energy expenditure. Higher MET values generally describe more energy-intensive activities, but actual intensity depends on the person’s pace, fitness and movement.
| Activity example | Example MET | Relative intensity |
|---|---|---|
| Easy walking | 2.5 | Light |
| Moderate walking | 3.5 | Moderate |
| Brisk walking | 4.3 | Moderate |
| Easy/moderate cycling | 5.0 | Moderate |
| General moderate exercise | 6.0 | Moderate to vigorous |
| Moderate running | 8.0 | Vigorous |
| Vigorous running | 10.0 | Vigorous |
The values above are illustrative defaults for this calculator, not universal measurements. A more activity-specific MET value can improve the estimate when available.
Total Calories vs Calories Above Rest
The calculator’s main number estimates total energy used during the activity period, including the energy your body would have used at rest. Some fitness devices report “active calories,” which attempt to exclude resting expenditure. These numbers should not be treated as interchangeable.
The above-rest estimate uses max(MET − 1, 0) in the same equation. It is still approximate and is not identical to any specific wearable device’s algorithm.
Why Your Actual Calorie Burn May Differ
Exercise intensity, speed, incline, terrain, rest breaks, movement efficiency, body composition, individual physiology and the choice of MET value all affect the accuracy of this simplified calculation.
How Is This Different from TDEE?
This tool estimates energy expenditure for a particular activity period. A TDEE Calculator estimates energy expenditure across an entire day, including resting needs and ordinary activity. Avoid automatically adding all exercise calories to an existing TDEE estimate, since that may double-count activity.
Frequently Asked Questions
How does the calories burned calculator work?
It combines body weight, duration and an activity MET value in a standard MET-based energy expenditure equation.
Are the results exact?
No. The result is a mathematical estimate. Real expenditure can vary considerably by individual and activity intensity.
Can I enter my own MET value?
Yes. Edit the MET field to use a more suitable value for your activity.
Does the total include resting calories?
Yes. The total MET-based estimate includes resting expenditure during the activity period. The above-rest figure is shown separately.
Why does body weight affect the estimate?
Body weight is part of the equation. With duration and MET unchanged, a larger weight produces a larger mathematical estimate.
Is this the same as my daily calorie requirement?
No. This calculator estimates expenditure during one activity period. Daily requirements are broader and can be explored using the Calorie or TDEE Calculator.
Is this calculator free?
Yes. ToolZippy’s Calories Burned Calculator is available without account registration.