Calories Burned Calculator
Adjust the inputs below. Results update as you type.
How it works
Calories burned = MET × weight(kg) × time(hours). MET (Metabolic Equivalent of Task) is the ratio of exercise to resting metabolic rate: walking = 3.5 MET, running at 6 mph = 9.8 MET, cycling moderate = 8 MET. Actual burn varies by fitness level, terrain, and individual metabolism. Wearable devices typically have 10–15% error.
Input guidance
- Use measured values (recent weight, height, activity level) rather than guesses.
- Recalculate every few weeks as your routine and body metrics change.
- Pair screening metrics with context such as sleep, stress, and medical history.
The formula
Calories burned ≈ MET × weight(kg) × time(hours). MET is the metabolic equivalent of an activity (walking ≈ 3.5, running ≈ 10, cycling ≈ 8).
Worked example
A 70 kg person running (MET 10) for 30 minutes burns about 10 × 70 × 0.5 = 350 calories.
More examples to test
- Maintenance case: keep activity constant and observe expected baseline ranges.
- Adjustment case: change only one major variable to understand sensitivity.
How to interpret results
Use results for awareness and planning, then validate with qualified medical or nutrition professionals for individualized decisions.
When this can be inaccurate
Population formulas cannot account for all biological factors such as medical conditions, medication effects, body composition differences, and genetics.
Change history
- July 2026: Quality-reviewed for publication with formula checks and explanatory copy updates.
Site-wide corrections also appear on the corrections log.
Track calories, macros, and fitness progress
General wellness resource.
Frequently asked questions
What is a MET?+
A metabolic equivalent — the energy cost of an activity relative to sitting still. Higher MET activities burn more calories per minute.
How accurate are these estimates?+
They are approximations. Real burn varies with fitness, intensity, body composition, and efficiency, so treat the number as a ballpark.
Does muscle burn more calories?+
Yes, both during exercise and at rest, which is why strength training supports long-term weight management beyond the calories burned in the session.
Can this calculator diagnose a condition?+
No. It is a screening and education tool only, not a clinical diagnosis.
When should I seek professional advice?+
Seek professional advice when results are extreme, persistent, or conflict with symptoms, goals, or prior medical guidance.