Calories Burned Calculator
Calculate calories burned across 50+ activities based on MET values, weight, and duration.
Input Parameters
Live Result
Details
Quick Answer & Understanding Your Result
Calories burned during physical activity are calculated using the Metabolic Equivalent of Task (MET) formula: Calories Burned = MET × Body Weight (kg) × Duration (hours).
Standard MET Values for Popular Activities
- Walking (Moderate 3 mph / 4.8 km/h): 3.5 METs (~245 kcal/hr for a 70kg person).
- Running (Pace 6 mph / 10 km/h): 9.8 METs (~686 kcal/hr for a 70kg person).
- Cycling (Moderate 12–14 mph): 8.0 METs (~560 kcal/hr for a 70kg person).
- Weight Training (Vigorous Resistance): 6.0 METs (~420 kcal/hr for a 70kg person).
- Swimming (Freestyle Laps): 7.0 METs (~490 kcal/hr for a 70kg person).
- Jump Rope (Moderate Pace): 11.0 METs (~770 kcal/hr for a 70kg person).
Select your activity, duration, and body weight above to calculate your exact caloric burn.
Formula & Calculation Logic
Mathematical FormulaBased on the 2024 Adult Compendium of Physical Activities where 1 MET = 1 kcal/kg/hour (resting metabolic baseline).
Step-by-Step Guide
Select Physical Activity
Choose from walking, running, cycling, swimming, gym, or sports.
Enter Body Weight
Input body weight in kg (heavier individuals burn more calories for the same work).
Enter Activity Duration
Input exercise duration in minutes.
Review Total Calories Burned
View total energy expenditure and average calories burned per minute.
Worked Examples Table
| Example | Input Values | Calculated Result | Explanation |
|---|---|---|---|
| 70kg Person Running for 45 minutes (10 km/h, MET 9.8) | 9.8 × 70 × (45/60) = 514.5 kcal. | ||
| 60kg Person Walking for 60 minutes (MET 3.5) | 3.5 × 60 × 1.0 = 210 kcal. |
Frequently Asked Questions
Evidence-Based Methodology & Authoritative References
Ainsworth BE, et al. 2024 Compendium of Physical Activities
American College of Sports Medicine (ACSM)
Standard: WHO Adult BMI Diagnostic Standard
Formula: Calories Burned = MET × Weight (kg) × Duration (hours)
Last Reviewed: August 21, 2026
Primary Source: Ainsworth BE, et al. 2024 Compendium of Physical Activities
Reference Document: American College of Sports Medicine (ACSM)
Computation Privacy: 100% client-side 0ms computation, zero data retention
Calculated health, metabolic, and biometric metrics are for general fitness and educational reference only. They do not substitute for professional medical advice, clinical diagnosis, or personalized treatment plans.
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Calculated results are modeled based on standard scientific and mathematical formulas. Please verify with domain-specific technical documentation for specialized applications.