Estimate how many calories you burn during different types of exercise.
This tool estimates how many calories you burn during a specific physical activity, based on your body weight, the activity type, and duration. It's useful for tracking exercise progress and understanding energy expenditure for weight management goals.
Calories Burned = MET value × weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) values represent the energy cost of an activity relative to resting metabolism — for example, walking has a MET of about 3.5, while running might be 8-12 depending on pace.
Select your activity type, enter your body weight and the duration of exercise, and the calculator returns an estimate of calories burned.
Example: A 70 kg person walking briskly (MET ≈ 3.8) for 30 minutes burns approximately 3.8 × 70 × 0.5 ≈ 133 calories.
How accurate are MET-based calorie estimates? MET values are population averages, so actual calorie burn varies based on individual fitness level, exact intensity, and efficiency of movement — treat these figures as reasonable estimates rather than precise measurements.
Why does body weight affect calories burned? Heavier bodies require more energy to move, so the same activity burns more calories for a heavier person than a lighter person performing it at the same intensity and duration.
Does fitness tracker data match calculator estimates? Not always exactly — wearable devices use heart rate and motion sensors for more personalized estimates, while MET-based calculators use standardized averages, so some variation between the two is expected and normal.
Does exercise intensity matter more than duration for calorie burn? Both matter, but generally, higher intensity activities burn more calories per minute, while longer duration at any intensity increases total calories burned — the ideal balance depends on your fitness level and goals.
Should I rely solely on calories burned for weight loss planning? Total weight management depends on the balance between calories consumed and burned across your whole day, so exercise calorie estimates are just one piece of a broader nutrition and activity picture.