Calculate calories burned for 50+ activities. Enter your weight, choose an activity, and set the duration. Uses MET values from the Compendium of Physical Activities.
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Calories Burned
Estimated Burn
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Cal / minute
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Cal / hour
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MET value
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Intensity
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Workout Log — Today's Total
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🔥 Weekly Burn Summary
Total calories burned by day, based on your activity log.
How to Use This Calculator
1
Enter your body weight — heavier people burn more calories for the same activity. Switch between kg and lbs.
2
Set your duration in minutes — enter the time you plan to exercise or already have.
3
Choose your activity — browse by category or scroll the full list. Each shows its MET value.
4
Add to your log — track multiple activities to see your total calorie burn for the day.
How Exercise Burns Calories
Calorie burn during exercise depends primarily on two factors: the intensity of the activity (measured by MET — Metabolic Equivalent of Task) and the person's body weight. Heavier individuals burn more calories for the same activity at the same intensity because it takes more energy to move a larger mass. A 200-pound person running at 6 mph burns approximately 35% more calories than a 150-pound person doing the same run.
MET Values and Activity Intensity
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities relative to resting. A MET of 1 equals sitting still. Walking briskly is approximately 3.5 METs. Running at 6 mph is around 10 METs. The formula for calorie burn is: Calories = MET x weight in kg x duration in hours. This is the basis for how all exercise calorie estimates work, including those used by fitness trackers and gym equipment.
Exercise and Weight Loss Reality
Exercise alone is an inefficient weight loss strategy for most people. A 45-minute run burns roughly 400-600 calories — the same as a large fast food meal. The research on exercise for weight loss consistently shows it works best in combination with dietary changes. Where exercise truly shines is in weight maintenance after loss, cardiovascular health, mental health, metabolic health, and body composition (even when scale weight doesn't change).
The most sustainable approach treats exercise as a health investment rather than a calorie transaction. The activities you enjoy and will do consistently produce far better long-term outcomes than the activities that theoretically burn the most calories but that you dread.
Frequently Asked Questions
How are calories burned calculated?
We use the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight in kg × duration in hours. MET values come from the Compendium of Physical Activities and represent energy use relative to rest.
Why does weight affect calories burned?
Heavier people burn more calories doing the same activity because it takes more energy to move a larger body mass. This is why weight is a direct multiplier in the calorie burn formula.
How accurate is this calculator?
MET-based calculations are a reasonable estimate but individual variation is significant. Actual burn depends on fitness level, body composition, terrain, and intensity. Heart rate monitors with chest straps offer more personalised estimates.
What is a MET value?
MET stands for Metabolic Equivalent of Task. A MET of 1 equals energy burned at rest. Walking is about 3.5 MET, jogging 7.0, and fast running 11+. Higher MET = more calories per minute.
How many calories do I need to burn to lose 1 lb?
A pound of fat contains roughly 3,500 calories. To lose 1 lb per week, you need a daily deficit of 500 calories through eating less, moving more, or both. Our calorie deficit calculator can help you plan this.