Calories Burned Calculator
Estimate calories burned for 18 common activities from your weight and time, using standard MET values — from walking to weightlifting. Calculates in your browser.
Calories burned
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Show the math
The MET method scales energy use by how intense an activity is:
kcal = MET × 3.5 × kg ÷ 200 × minutes
A MET of 1 is your resting rate; running at about 8 km/h (5 mph) is 8.5 METs, so you burn roughly eight and a half times as much. MET values come from the 2024 Adult Compendium of Physical Activities. They are population averages, so your real burn shifts with fitness, intensity, and terrain.
What this does
A calories burned calculator estimates the energy you use for 18 common activities from your weight and time, using standard MET values, from walking to weightlifting.
How it works
Each activity has a MET (metabolic equivalent) that reflects its intensity versus rest; the values here come from the 2024 Adult Compendium of Physical Activities. The formula scales that by your body weight and the time spent to estimate calories burned.
kcal = MET × 3.5 × kg ÷ 200 × minutes
How to use it
- Choose your activity.
- Enter your body weight.
- Enter the duration in minutes.
- Read the estimated calories burned.
Understanding your result
MET values are population averages, so treat the result as a good estimate. Real burn depends on fitness, intensity, terrain, and metabolism, and the figure includes the resting calories you would have burned anyway.
Example
A 70 kg person running at 5.0–5.2 mph (about 8 km/h, 8.5 METs) for 30 minutes burns about 312 kcal.
Sources & methodology
- CDC, How to Measure Physical Activity Intensity, Activity intensity and health
Last updated .
Frequently asked questions
How are calories burned estimated?
Using MET (metabolic equivalent) values: calories = MET × 3.5 × weight in kg ÷ 200 × minutes. Each activity has a MET that reflects how intense it is versus rest.
How accurate is it?
MET values are population averages, so treat the result as a good estimate. Your real burn depends on fitness, intensity, terrain, and individual metabolism.
Does it include my resting calories?
MET-based figures represent total energy during the activity, which includes the resting amount you would have burned anyway over that time.
Is my data saved?
No. Everything is calculated locally in your browser.
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