Estimate calories burned from walking, running, cycling, gym work, and more with live MET-based charts.
This tool provides estimates for informational purposes only. It is not a substitute for medical, nutrition, or fitness advice. Individual results vary based on your health status, training background, body composition, and personal circumstances. Always consult a qualified healthcare or fitness professional before making important decisions based on the output.
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The calculator uses MET values (Metabolic Equivalents of Task), a standardised measure of how much energy an activity costs relative to sitting still. The formula is calories = MET × body weight in kilograms × duration in hours. Light walking is around 3 METs, jogging about 7, and vigorous cycling or running 10 or more.
Because body weight is part of the equation, a heavier person burns more calories doing the same activity for the same time. That is why two people can finish identical workouts and burn very different amounts.
Intensity has the biggest impact on calorie burn per minute: raising your effort, adding hills or increasing resistance all push the MET value up. Strength training adds a bonus through EPOC — the "afterburn" — where your body keeps burning extra calories for hours as it recovers.
Treat the result as a solid estimate rather than an exact figure, since real burn varies with fitness, terrain and efficiency. For weight management, consistency matters more than any single session: regular activity combined with sensible eating produces far better results than occasional hard workouts.
Calories burned = MET × body weight in kg × duration in hours. MET (Metabolic Equivalent of Task) is a published value for each activity — for example brisk walking is about 3.8 METs and running at 6 mph is about 9.8 METs.
Yes. A heavier person burns more calories doing the same activity because more energy is needed to move a larger mass. That is why the calculator asks for your weight.
They are good estimates based on average MET values. Real burn varies with intensity, fitness level, terrain and metabolism, so treat the figure as a guide rather than a precise count.
A deficit of about 3,500 calories equals roughly 1 lb (0.45 kg) of fat. Combining a modest calorie reduction with exercise that burns 200-400 calories per session is more sustainable than relying on exercise alone.