Calories Burned Calculator

See how many calories you burn by activity, body weight, and duration — using published MET values.

Calculate Calories Burned

Activity

Body Weight

Duration (minutes)

Calories Burned

—

Per minute—

Per hour (this pace)—

MET value—

Equivalent—

Calories Burned by Activity (at your weight & time)

How Calories Burned Is Estimated

This calculator uses the MET (Metabolic Equivalent of Task) method, the same approach used in the published Compendium of Physical Activities. One MET is the energy you burn sitting quietly. An activity rated at 8 METs burns roughly eight times that. The formula is: calories = METs × 3.5 × body weight in kg ÷ 200 × minutes.

Why Your Weight Matters Most

Heavier bodies burn more calories doing the same activity because moving more mass takes more energy. That's why the calculator asks for your weight — a 200-pound person and a 130-pound person doing the identical 30-minute run burn noticeably different amounts. Duration and intensity (the MET value) are the other two levers.

Tip: These are estimates. Fitness trackers and gym machines often overstate burn by 10–20%. To lose weight, pair activity with your calorie deficit target rather than trying to “out-exercise” your diet.

Intensity Beats Duration (Usually)

Doubling your intensity burns far more than doubling your time. A brisk walk at 5 METs for 30 minutes and a run at 10 METs for 15 minutes burn similar totals — but the higher-intensity option also tends to keep your metabolism elevated a little longer afterward. Choose the intensity you can sustain safely and consistently.

Frequently Asked Questions

How are calories burned calculated?

This tool uses the MET method: calories = METs × 3.5 × your weight in kilograms ÷ 200 × minutes. Each activity has a published MET value reflecting its intensity.

Why does my weight change the result?

Moving a heavier body requires more energy, so at the same activity and duration a heavier person burns more calories. That's why weight is a core input in the formula.

Are these numbers exact?

No — they're solid estimates based on population averages. Your real burn varies with fitness, efficiency, terrain, and metabolism. Treat the figure as a ballpark, not a precise measurement.

How many calories should I burn to lose a pound?

Roughly 3,500 calories equals about one pound of fat. Most sustainable weight loss comes from combining a modest calorie deficit with regular activity rather than exercise alone.

Does a higher MET always burn more?

For the same duration, yes — a higher MET value means more calories per minute. But total burn also depends on how long you sustain the activity, so a longer moderate session can match a short intense one.