Calories Burned Calculator

This tool estimates how many calories you use during a bout of exercise. It multiplies three things: how hard the activity is (its MET value), your body weight, and how long you do it. All three matter — a heavier person, a harder activity, and a longer session all burn more.

The result covers the exercise itself. It doesn't include the calories you'd have burned just living during that time, and it isn't the same as your total daily burn — for that, use the TDEE calculator, which already accounts for your overall activity level.

Because MET values are averages, read the number as a reasonable estimate rather than a precise measurement. It's most useful for comparing activities and durations, and for tracking effort over time.

Formula. kcal = MET × weight(kg) × duration(hours). We convert your weight to kilograms and your duration to hours, then multiply by the activity's MET value.

MET values. These come from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference that assigns an energy cost to hundreds of activities. We use a curated subset of common activities with their published MET values.

Confidence. We label this moderate confidence: the formula is standard, but MET values are population averages and your personal burn varies with fitness and intensity, so the result is an estimate.