Calorie Burn Calculator
Unlock energy expenditure insights with precise calorie burn calculations from 40+ activities using accurate MET values. Essential for weight loss strategists, fitness enthusiasts, and health-conscious individuals planning effective workout routines and daily activity optimization.
Complete Guide: Calorie Burn Calculator
Everything you need to know about using this tool effectively
Select an activity, enter your body weight and exercise duration, and the calculator estimates how many calories you burned. It uses Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities, which assign a metabolic rate to over 40 common exercises. Results show calories burned per minute and for the total session.
Calories burned are calculated using the formula: Calories = MET * weight_kg * duration_hours. A MET value represents the ratio of working metabolic rate to resting metabolic rate. For example, running at 6 mph has a MET value of 9.8, meaning it burns 9.8 times more energy than sitting at rest. One MET equals approximately 1 kcal/kg/hour.
Weight loss planning
Estimate how many calories different exercises burn to create an effective calorie deficit plan.
Workout comparison
Compare the calorie burn of different activities to choose the most efficient exercises for your goals.
Fitness tracking
Add calorie burn estimates to your daily energy expenditure calculations alongside food intake logging.
Training program design
Coaches can design sessions that target specific calorie expenditure goals for their clients.
Select an activity
Choose from the list of exercises grouped by category such as cardio, strength, sports, or daily activities.
Enter your weight and duration
Input your body weight and how long you performed the activity.
See your calorie burn
The calculator displays total calories burned and the rate per minute.
MET values are averages; your actual burn depends on intensity, fitness level, and body composition
Higher body weight burns more calories doing the same activity for the same duration
Use this calculator for rough estimates, not precise measurements of energy expenditure
Combine multiple activities in a session by calculating each separately and summing the results
What is a MET value?
MET stands for Metabolic Equivalent of Task. It is a ratio of your working metabolic rate compared to your resting metabolic rate. One MET is the energy you spend sitting at rest, roughly 1 kcal per kilogram of body weight per hour.
How accurate is this calculator?
MET-based calculations provide a reasonable estimate within 10 to 15 percent for most people. Individual factors like fitness level, age, body composition, and exercise intensity affect actual calorie burn.
Does muscle mass affect calorie burn?
Yes, muscle tissue burns more calories at rest than fat tissue. People with more muscle mass may burn slightly more calories during exercise and at rest than the MET estimate suggests.
Can I calculate calories for activities not listed?
If your activity is not listed, choose the closest equivalent or look up its MET value from the Compendium of Physical Activities and use a similar activity with the same MET rating.
Why do I need to enter my weight?
Calorie burn is proportional to body weight because moving a heavier body requires more energy. The formula multiplies MET by weight in kilograms, so the same activity burns more calories for a heavier person.