Calories Burned Calculator
Estimate how many calories you burn during any physical activity. Select from 25+ exercises with scientifically validated MET values.
About This Calculator
The Calories Burned Calculator estimates energy expenditure during physical activities using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Enter your weight, select from 25+ activities across cardio, strength, flexibility, sports, and everyday categories, and specify the duration. The formula — Calories = MET x weight in kg x hours — provides a science-based estimate, though individual results vary with fitness level, intensity, and environmental conditions.
How to Use
- Enter your values in the input fields above
- Click the calculate button to see results
- Review your results displayed below the inputs
- Use the reset button to clear all fields and start over
The Formula
How the calculation works under the hood
Calories burned from MET
MET (Metabolic Equivalent of Task) values are standardized energy-cost multipliers for activities. Weight is converted from pounds to kg (divide by 2.205).
Worked Example
Step-by-step walkthrough with real numbers
“A 160 lb person runs at 6 mph for 30 minutes (MET = 9.8).”
- 1Convert weight: 160 lb / 2.205 = 72.57 kg.
- 2Convert duration: 30 min / 60 = 0.5 hours.
- 3Calories = 9.8 x 72.57 x 0.5 = 355.6 kcal.
Approximately 356 calories burned in a 30-minute run at 6 mph.
⚠️Common Mistakes
- ✕Using weight in pounds instead of converting to kilograms — the formula requires kg.
- ✕Overestimating intensity — selecting "vigorous" when you are actually at a moderate pace.
- ✕Treating MET-based estimates as exact — actual expenditure varies with fitness level, temperature, and technique.
💡Pro Tips
- ✓Higher body weight burns more calories for the same activity and duration.
- ✓To lose 1 pound per week, aim for a 3,500-calorie weekly deficit through diet and exercise combined.
- ✓Pair this calculator with the Calorie Calculator to see how exercise fits into your daily energy budget.
Frequently Asked Questions
What are MET values?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. 1 MET equals the energy expenditure at rest. Running at 6 mph has a MET of 9.8, meaning it burns about 9.8 times more calories than resting.
How accurate are calories burned estimates?
MET-based estimates are population averages. Actual calories burned depend on your fitness level, body composition, exercise intensity, and environmental conditions. Use these as approximate guides.
Why does weight affect calories burned?
Heavier people expend more energy moving their body mass. A 200-lb person burns roughly 50% more calories than a 130-lb person doing the same activity for the same duration.
Should I use this for weight loss planning?
It provides a useful starting point. For weight loss, create a calorie deficit by combining exercise with dietary adjustments. One pound of fat equals roughly 3,500 calories.
What is the formula used?
Calories Burned = MET value x body weight in kg x duration in hours. The calculator converts your weight from pounds to kilograms automatically.
Is this calculator free to use?
Yes! All calculators on Get Precision Calculator are completely free with no limitations or sign-up required.
Is my data saved or tracked?
No. All calculations are performed locally in your web browser. Get Precision Calculator does not store, collect, or track your calculation data.
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