Calories Burned Calculator
This calories burned calculator estimates what a workout costs in calories. Pick your activity, enter your weight, set the minutes, and you'll get the total calories plus the burn per minute and per hour, with a table comparing common exercises at your weight. Everything updates as you type, so it's easy to log a session or compare workouts. It's free and runs in your browser, so nothing you enter leaves your device.
- By activity
- MET method
- Per minute and hour
- Compare exercises
- lb or kg
Last updated June 17, 2026 Estimates only Reviewed by the Calcowa team
Enter a body weight and duration above zero.
Each activity carries a MET value, its energy cost versus resting. The formula is MET times 3.5 times your weight in kg, divided by 200, times the minutes. Pick the closest activity to your effort, and don't sweat small differences, since it's an estimate either way.
Compare activities at your weight
| Activity | MET | Calories |
|---|
How do you calculate calories burned?
Calories burned during exercise come from a tidy formula built on METs. A MET, short for metabolic equivalent, is how much energy an activity uses next to sitting still, so an 8 MET workout burns about eight times the calories of resting per minute. To turn that into a number you multiply the MET by 3.5 and by your weight in kilograms, divide by 200, then multiply by the minutes you spent. So a 73 kilogram runner going for 30 minutes at a MET of 9.8 burns roughly 375 calories. Two things drive the result: how hard the activity is, set by the MET, and how heavy you are, since moving more mass costs more energy. That's why a heavier person and a harder workout both push the number up. This tool stores a MET for each common activity, runs the formula the moment you type your weight and time, and builds a comparison table so you can see how exercises stack up. It's an estimate, not a precise count, but it's a reliable way to compare workouts and log your training.
Logging a workout, step by step
Here's the quick routine after a session, and it's just three steps:
- 1
Pick an activityChoose the exercise closest to what you did.
- 2
Enter weight and timeType your body weight and the minutes you went.
- 3
Read the caloriesSee the total, plus the burn per minute and hour.
MET values for common activities
Here are typical MET values, which set how fast each activity burns. They're averages, so don't treat them as exact, since pace and effort move them up or down. If you're between two, pick the closer one and you'll be close enough.
| Activity | MET | Intensity |
|---|---|---|
| Yoga | 2.5 | Light |
| Walking (3.5 mph) | 4.3 | Moderate |
| Cycling (moderate) | 8.0 | Vigorous |
| Running (6 mph) | 9.8 | Vigorous |
| Jump rope | 11.0 | Hard |
Frequently asked questions
You pick an activity, enter your weight, and set how long you went, and it estimates the calories you burned. It uses the MET method, where each activity has a metabolic equivalent that says how hard it works your body compared to sitting still. It multiplies that by your weight and time with a standard formula. Everything runs in your browser, so you'll see the number change as you type, and nothing you enter leaves your device.
The MET formula is calories equal MET times 3.5 times your weight in kilograms, divided by 200, times the minutes. So a 30 minute run at a MET of 9.8 for a 73 kilogram person burns about 375 calories. Heavier people burn more for the same activity, since it takes more energy to move more mass, and harder activities have higher MET values. The calculator runs that math for whichever activity and time you choose.
A MET, or metabolic equivalent, measures how much energy an activity uses compared to resting. One MET is what you burn sitting quietly, so an activity rated at 8 METs burns roughly eight times as many calories per minute as sitting. Light activities like slow walking sit near 3, moderate ones like cycling around 8, and hard efforts like running or jumping rope reach 10 or more. The values come from published research on common exercises.
Because they use different MET tables, formulas, and assumptions, and none can see exactly what your body does. The MET method here is a solid, research-based estimate, but your real burn depends on fitness, intensity, terrain, and even temperature. A fitness tracker that reads your heart rate may land on a different number. Treat any of these as a ballpark, and don't eat back every estimated calorie if weight loss is the goal.
Yes, for most activities, because moving more body mass costs more energy. That's built into the formula, since your weight is part of the calculation, so two people doing the same workout for the same time get different numbers. The gap is largest for weight-bearing activities like walking, running, and hiking, where you carry yourself, and smaller for supported ones like cycling. It's one reason the same routine feels different at different body weights.
Yes, it's completely free, with no sign-up, and it runs right in your browser, so nothing you enter leaves your device. Pick your activity, type your weight, set the minutes, and read the calories in a tap. Bookmark it for logging workouts or comparing exercises, and remember it's an estimate, so let how you feel and your longer-term results guide your training more than any single number.
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