How are calories burned calculated?

The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × body weight (kg) × duration (hours). MET values are standardised research values for each activity.

MET (Metabolic Equivalent of Task) represents the energy cost of an activity relative to rest. Sitting quietly is 1.0 MET; running at 10 km/h is 10.0 MET. Higher MET = more calories burned per minute.

Why does body weight affect calories burned?

Heavier individuals burn more calories performing the same activity because they move more mass. The MET formula accounts for this by multiplying by body weight in kilograms.

How accurate is the calculator?

The MET-based formula gives a good estimate but individual results vary based on fitness level, body composition, and exercise intensity. Use the results guide, not a precise measurement.

Calories Burned Calculator

Q: Can I compare different activities?

Yes. The results section shows the top 8 highest calorie-burning activities for the same duration and weight you entered, so you can see which exercises are most efficient.

Calories Burned Calculator — Estimate Exercise Energy Expenditure Using MET Values

Understanding how many calories you burn during exercise is essential for weight management, athletic training, and nutrition planning. This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula — the same methodology used in clinical exercise research — to estimate calorie expenditure for 40+ activities based on your body weight and exercise duration. Covers cardio, strength training, sports, yoga, and everyday activities like walking and cycling commutes.

How to calculate calories burned

Enter your body weight in kilograms or pounds, select your activity from the dropdown (organised into categories: running, cycling, swimming, sports, gym, yoga & flexibility, and daily activities), and set the duration in minutes. The calculator applies the MET formula — Calories = MET × body weight in kg × duration in hours — and shows your estimated calorie burn. The results also display the top 8 highest-calorie-burning activities for the same duration and weight, so you can compare efficiency across different exercises. A food equivalents panel shows how many minutes of your chosen activity it would take to burn common foods like a cup of rice, a banana, or a small samosa.

Understanding MET values and exercise intensity

MET (Metabolic Equivalent of Task) is a standardised measure of exercise intensity relative to rest. Sitting quietly is 1.0 MET — it burns approximately 1 kcal per kg of body weight per hour. Light walking at 3 km/h is about 2.5 MET. Running at 10 km/h is approximately 10 MET — ten times the energy expenditure of sitting still. High-intensity activities like competitive swimming (10 MET), cycling at 25 km/h (12 MET), and competitive football (10 MET) burn significantly more calories per minute than moderate-intensity activities. Body weight matters too: a 80kg person burns roughly 33% more calories than a 60kg person doing the same activity for the same duration.

Who uses this tool

Fitness enthusiasts use it to estimate their daily calorie burn from workouts and adjust their food intake accordingly for weight loss or muscle gain goals. Athletes use it to plan nutrition for training days versus rest days based on actual expected energy expenditure. Personal trainers use it to explain calorie economics to clients and design training programmes with measurable energy output targets. People tracking their weight loss progress use it alongside a food diary to understand the energy balance equation — total calories consumed versus total calories burned.

Privacy and data handling

All calculations run in your browser — your body weight, activity selections, and fitness data are never sent to any server or stored anywhere outside your current session.