🏃 Calories Burned Calculator
Exercise scientists rate activities in METs — multiples of your resting burn. Multiply the MET value by your weight and the hours you moved, and you get a solid estimate of the calories that workout cost.
Running at 9.8 METs burns nearly three times what walking at 3.5 METs does for the same time. Use the number to balance training days against rest days.
How to use this calculator
Pick an activity, enter your weight and how long you exercised, and the tool estimates the calories burned.
- Choose your Activity from the dropdown.
- Enter your Weight in the kg field.
- Enter the Duration in minutes.
- Read the headline calories burned figure.
Frequently asked questions
What formula sits behind this?
Calories equal the activity's MET value times your weight in kg times the hours exercised. Running at 9.8 METs for 30 minutes at 70 kg gives 9.8 times 70 times 0.5, which is 343 kcal.
What is a MET?
A metabolic equivalent: 1 MET is your resting burn, and higher numbers are multiples of it. Walking at 3.5 METs costs three and a half times resting energy; running at 9.8 costs nearly ten times.
Why does a heavier person burn more?
Moving more mass costs more energy, so the same workout burns more calories at a higher body weight. That is also why calorie burn drops as you lose weight and you must adjust targets.
How accurate is the estimate?
It is a solid average. Real burn shifts with intensity, hills, heat and your fitness, so treat the number as a guide for balancing training and eating rather than an exact receipt.