Calories Burned Calculator
Curious how many calories you actually burned in that workout? Select your activity, enter your weight and how long you went, and get an estimate based on MET values - the same method sports scientists use.
How to use
- Pick your activity from the list. If it's not there, enter a custom MET value.
- Enter your body weight and how long you worked out.
- Hit Calculate to see your estimated calorie burn.
Related tools:
The MET (Metabolic Equivalent of Task) system rates how much energy an activity requires compared to sitting still (MET = 1). A brisk walk is about MET 4, cycling at moderate pace is MET 8, running at 10 km/h is roughly MET 11. Multiply MET x body weight (kg) x duration (hours) and you get calories burned. A 70kg person walking briskly for 45 minutes burns approximately 70 x 4 x 0.75 = 210 kcal.
These are estimates. Actual calories burned depend on fitness level, terrain, temperature, and individual metabolism - a trained athlete burns fewer calories doing the same activity at the same pace because their body is more efficient. Still, MET-based estimates are useful for rough planning, tracking trends, or deciding whether a second helping actually merits a longer workout.
Frequently Asked Questions
Why do fitness trackers give different numbers than this calculator?
Fitness trackers use heart rate data in addition to MET estimates, and some try to factor in personal fitness level. Different algorithms produce different numbers. All estimates have error margins of 10-20%, so treat them all as rough guides, not precise measurements.
Does weight affect how many calories you burn?
Yes, directly. A heavier person burns more calories doing the same activity at the same intensity. That is why the body weight input matters - it is not just about personalisation, it changes the output substantially.
Should I eat back exercise calories?
Most dietitians suggest eating back 50-75% of estimated exercise calories if you are losing weight, since activity estimates often run high. If you are maintaining weight, eating back exercise calories can help fuel recovery and prevent excessive deficit.