Calories Burned Calculator
Find out how many calories you burned. Choose from 30+ activities with MET-based calculations. See food equivalents and cross-activity comparisons.
How to use Calories Burned Calculator
The calories burned calculator estimates energy expenditure for over 30 activities using Metabolic Equivalent of Task (MET) values — a scientifically established measure of exercise intensity. Enter your body weight, choose the activity and duration, and get an instant calorie estimate. Results also show food equivalents and how long you would need to do other activities to burn the same number of calories.
- Select metric (kg) or imperial (lbs) units and enter your body weight.
- Choose your activity from the categorised dropdown (Rest, Walking, Running, Cycling, Fitness, Sports, Daily tasks).
- Enter the duration in minutes.
- Read the calorie estimate, food equivalents and activity comparison.
Your data never leaves your device — 100% private processing.
How MET values work
A MET of 1.0 equals sitting at rest. An activity with MET 7.0 burns 7× more calories per unit time than resting. The formula is: Calories = MET × weight (kg) × duration (hours). For example, running at 10 km/h (MET ≈ 9.8) for 30 minutes by a 70 kg person: 9.8 × 70 × 0.5 = 343 kcal. MET values are standardised averages; actual expenditure varies ±15–25% based on fitness level, terrain and individual metabolism.
Why body weight matters
Heavier individuals burn more calories for the same activity because more muscle mass is required to move more weight. A 90 kg person burns approximately 28% more calories running at the same pace as a 70 kg person. This is why weight-bearing activities (running, hiking, stair climbing) scale strongly with body mass, while water-based activities like swimming show less variation.
Glossary
- MET
- Metabolic Equivalent of Task — energy cost of an activity relative to sitting at rest.
- kcal
- Kilocalorie — the common unit of food energy, sometimes written simply as "calorie".
- Energy expenditure
- Total calories burned through basal metabolism, digestion and physical activity.
- Aerobic exercise
- Physical activity that primarily uses oxygen to fuel sustained effort, such as running, cycling or swimming.
Related reading
Frequently Asked Questions
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Why use Calories Burned Calculator?
- Based on widely-accepted clinical and scientific formulas
- No personal data stored — all calculations run locally
- Supports both metric and imperial units
- Results include actionable recommendations
Common use cases
- Calculate BMI before a doctor's appointment
- Estimate daily calorie needs for a weight loss goal
- Track ideal body weight range for a fitness plan
- Calculate pregnancy due date
- Find out your recommended water intake based on body weight
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