Calories Burned Calculator
Estimate calories burned during exercise and daily activities using published MET reference values.
How much energy might an activity use?
This calculator uses specific activities from the 2024 Adult Compendium of Physical Activities. Select the speed and effort closest to what you did to estimate energy expenditure.
Results estimate gross energy expenditure during an activity. They are not measurements and cannot predict an individual's exact energy use. The 2024 Adult Compendium was developed for ages 19–59.
Calculate Calories Burned
How the Calories Burned Calculator Works
The tool uses the standard MET formula:
Calories per minute = (MET × 3.5 × weight in kg) / 200
Total calories = Calories per minute × duration in minutes
This standard approximation combines a Compendium activity MET with a reference resting oxygen use of 3.5 mL/kg/min and approximately 5 kcal per liter of oxygen. It estimates gross energy cost, not additional calories above your ordinary daily needs. Actual energy expenditure varies by individual and activity conditions.
Each option now uses a traceable five-digit activity code from the official 2024 Adult Compendium tables. The estimate displays its MET and code. The peer-reviewed Compendium publication explains the data. Its primary reference population is adults aged 19–59.
Factors That Affect How Many Calories You Burn
Calorie burn estimates are useful but not perfect. Individual results vary due to:
- Body composition — More muscle burns more calories than fat at the same intensity.
- Fitness level — Fitter individuals are often more efficient and may burn slightly fewer calories for the same activity.
- Age, sex, and genetics — These influence baseline metabolism.
- Terrain, efficiency, and effort — Hills, wind, technique, and intensity all matter.
- Duration and intensity — Longer or harder sessions increase total burn.
Wearables, fitness machines and MET-based calculations all estimate energy use with uncertainty. There is no single error percentage that applies to every person, activity or device.
Frequently Asked Questions
How accurate is this calories burned calculator?
The calculator applies published activity METs to body weight and duration. A MET is not a personalized measurement, so the result can differ substantially from actual expenditure. A fixed accuracy range is not supported.
Does running burn more calories than walking?
Yes — running usually burns more per minute because it has higher MET values. However, brisk walking for a longer time can sometimes burn a similar total amount.
Is HIIT the best for burning calories?
Interval training has varied work and recovery periods. The listed moderate- and vigorous-effort options are broad reference activities, not guarantees of energy expenditure or proof that HIIT is the best exercise.
Can I use this to lose weight?
Exercise-energy estimates can provide context, but they do not determine a safe calorie deficit or predict weight changes. Most TDEE calculations already include activity, so adding the full gross activity calories to TDEE can double-count energy.
Why do fitness trackers often show different numbers?
Trackers use sensors and models; this tool uses standardized activity MET values. Both methods have limitations, and neither is automatically more accurate for an individual.