HEALTH · CALORIES BURNED
Calories Burned Calculator
Estimate calories burned during exercise using the MET method. Select from 20+ activities, enter your weight and duration.
Estimate only — actual calorie burn varies by fitness level, terrain, and individual metabolism.
About This Calculator
The MET (Metabolic Equivalent of Task) method estimates calorie expenditure by multiplying the metabolic intensity of an activity by your body weight and duration. It is the method used by the CDC and ACSM and is based on the Ainsworth Compendium of Physical Activities.
How It Works
Select an activity, enter your body weight, and enter the duration in minutes. The calculator applies the formula Calories = MET × 3.5 × weight(kg) × duration(min) / 200, which derives from the oxygen-consumption equivalent of one MET (3.5 mL O₂/kg/min). Switch between kilograms and pounds with the unit toggle.
The Formula
Calories = MET × 3.5 × weight(kg) × duration(min) / 200
- MET
- metabolic equivalent of the selected activity
- weight
- body weight in kilograms
- duration
- exercise duration in minutes
Frequently Asked Questions
- How accurate are MET-based estimates?
- MET estimates are population averages and carry ±20–30% individual error. Fitness level, terrain, ambient temperature, and individual metabolism all affect actual expenditure. Use the result as a rough guide, not an exact measurement.
- Why does a heavier person burn more calories?
- Calorie expenditure scales directly with body mass — moving more weight through space requires more energy. This is built into the formula via the weight term.
- Is this the same as what fitness trackers show?
- Most fitness trackers use a similar MET-based approach but supplement it with heart rate data to personalise the estimate. This calculator uses body weight alone, so it is less personalised but more transparent.