Calorie Burn Calculator: How Many Calories Do You Burn?

A calorie burn calculator estimates how much energy an activity uses based on your body weight, the intensity of the activity, and how long you do it. It is a useful planning tool for workouts and weight goals, though every estimate is an approximation — real burn depends on fitness, terrain, and individual metabolism.

The MET method

Most calculators use METs, or Metabolic Equivalents of Task. One MET is the energy you use sitting quietly. An activity rated at 8 METs burns roughly eight times that resting rate. The formula is short:

Because weight is part of the equation, a heavier person burns more calories doing the exact same activity for the same time.

Common MET values

Approximate METs for popular activities: walking at a moderate pace is about 3.5, general cycling is around 7.5, and running is roughly 9.8. Higher intensity means a higher MET and more calories burned per minute.

A worked example

A 70 kg person running for 30 minutes (0.5 hours):

Change any input — a lighter runner or a shorter session — and the estimate scales accordingly.

How to use the calculator online

1. Choose your activity (this sets the MET value).
2. Enter your body weight.
3. Enter the duration.
4. Read the estimated calories burned.

This is general information for fitness planning, not medical advice. For personalized guidance, speak with a qualified professional.

FAQ

Q: What is a MET?
A: A Metabolic Equivalent of Task — a multiple of your resting energy use. Sitting quietly is 1 MET; an 8-MET activity uses about eight times as much energy.

Q: Why does my weight change the result?
A: Moving a heavier body takes more energy, so weight is built into the MET formula. Two people doing the same workout can burn noticeably different amounts.

Q: Is the number exact?
A: No. It is a solid estimate, but fitness level, efficiency, and conditions all cause real burn to vary.

Use the Calorie Burn Calculator