Calories Burned Calculator
Estimate how many calories an activity burns based on your body weight, the activity and how long you do it.
How to use the Calories Burned Calculator
- Enter the body weight and pick its unit.
- Choose the activity.
- Enter the met value.
- Enter the duration.
- Press Calculate. The result updates automatically as you type, and you can switch the result unit at any time.
About the Calories Burned Calculator
The MET method is the standard way researchers estimate the energy cost of activities without lab equipment. Because energy use scales with body mass, a heavier person burns more calories doing the same activity for the same time.
Treat results as ballpark figures. Fitness level, efficiency, terrain, effort and rest breaks all change the real number, and the formula counts your resting calories too (so the extra burn from exercise is slightly lower). Fitness trackers and gym machines use similar equations and can be off by 20% or more.
Results are estimates for general information only and are not medical advice. Talk to a doctor or registered dietitian before making major changes.
Formula
Calories per minute = MET × 3.5 × weight (kg) ÷ 200
Calories burned = calories per minute × minutes
One MET (metabolic equivalent of task) is the energy used sitting quietly, about 3.5 mL of oxygen per kg per minute, or roughly 1 kcal per kg per hour. An activity rated 5 METs uses five times that. MET values here are based on the Compendium of Physical Activities.
Example calculation
Using the default values:
- Body weight = 160 lb
- Activity = Walking, 4 mph (brisk)
- Duration = 30 minutes
the calculator returns:
- Calories burned: 191 kcal
- Calories per hour: 381 kcal/h
- MET value used: 5
- Fat-equivalent (3,500 kcal/lb): 0.87 oz
Frequently asked questions
How many calories does walking burn?
A 160 lb (73 kg) person walking briskly at 4 mph burns roughly 190 calories in 30 minutes, or about 100 calories per mile.
Does running burn more calories than walking?
Per minute, yes, a lot more. Per mile, running burns only modestly more than walking because you cover the distance faster.
What is a MET?
A metabolic equivalent: the ratio of the energy an activity uses compared with resting. Sitting is 1 MET, brisk walking about 5, and running at 6 mph about 10.
Last updated: · Category: Health & Fitness calculators