Calories Burned Calculator
Calculate daily calorie needs, track calorie burn, and plan nutrition goals.
Activity Details
Quick Result
Exercise Facts
- • MET values represent energy cost relative to resting metabolic rate
- • Calorie burn varies based on body weight, age, and fitness level
- • Higher intensity exercise burns more calories per minute
- • Consistency is more important than intensity for long-term health
- • Strength training builds muscle which increases metabolism
Calories Burned
Total Calories
30 minutes of Walking, 3.0 mph, moderate pace
Per Minute
Calorie burn rate
Per Hour
Hourly projection
Activity Analysis
Duration Comparison
Weekly Projection
Equivalent Activities
To burn the same 119 calories:
Exercise Guidelines
- • Adults should get 150 minutes of moderate activity per week
- • Vigorous activity can be done for 75 minutes per week
- • Include strength training at least 2 days per week
- • Start slowly and gradually increase duration and intensity
- • Listen to your body and rest when needed
- • Combine cardio and strength training for best results
How it works
This calculator estimates the calories an activity burns using its MET value (Metabolic Equivalent of Task) — how intense it is relative to rest — scaled by your body weight and how long you do it.
Calories burned
Calories = METs × weight(kg) × hours
- METs
- activity intensity (walking ~3.5, running ~10)
- weight
- body weight in kg
- hours
- duration in hours
Worked example
- Running (≈10 METs)
- Weight 70 kg
- 30 minutes = 0.5 h
- Calories = 10 × 70 × 0.5
≈ 350 calories burned.
Good to know
- Heavier bodies burn more for the same activity because moving more mass costs more energy.
- MET values are averages — fitness, terrain, and effort all shift the real number.
- This is calories burned by the activity; your total daily burn also includes resting metabolism.
Related Calculators
Frequently Asked Questions
How are calories burned calculated?
Using MET values: Calories = METs × weight in kg × hours. Running at about 10 METs for 30 minutes at 70 kg burns roughly 10 × 70 × 0.5 = 350 calories.
What is a MET?
A Metabolic Equivalent of Task expresses an activity's intensity relative to sitting at rest, which is 1 MET. Walking briskly is about 3.5 METs, cycling moderately around 8, and running a 6 mph pace roughly 10 — so a 10-MET activity burns ten times your resting rate.
How accurate are calorie burn estimates?
MET values are population averages, so real burn varies with fitness, technique, terrain, and effort — often by 10-20% or more. Fitness trackers vary widely too. Treat estimates as comparisons between activities rather than precise measurements.
Why does body weight change the result?
Moving more mass takes more energy, so calories scale directly with weight: a 90 kg person burns about 30% more than a 70 kg person doing the identical workout for the same time.
Should I eat back the calories I burn exercising?
Be cautious — people commonly overestimate exercise burn and underestimate intake, which stalls weight loss. If you are losing faster than intended or training hard, adding back a portion (25-50%) of estimated exercise calories is a reasonable starting point.