Calories Burned Calculator
Estimate calories burned during exercise and daily activities using the latest MET values.
How many calories do you actually burn during a workout or activity?
This free calories burned calculator uses Metabolic Equivalent of Task (MET) values from the 2024 Compendium of Physical Activities to give reliable estimates for walking, running, cycling, swimming, strength training, HIIT, and more.
Understanding your calorie burn helps with weight management, performance tracking, and creating balanced nutrition plans when combined with your daily calorie needs.
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
MET values come from the 2024 Compendium of Physical Activities, the most up-to-date scientific reference for energy expenditure during physical tasks.
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.
Smartwatches and machines often have 20-50%+ error margins. This MET-based calculator provides a solid evidence-based estimate.
Frequently Asked Questions
How accurate is this calories burned calculator?
It gives a reliable estimate using the latest scientific MET values. Real burn can vary 10-30% based on individual factors. Use it as a helpful guide and adjust based on your progress.
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?
HIIT has a high burn rate during the session and can create an "afterburn" effect (EPOC). For total daily burn, consistency and total volume often matter more.
Can I use this to lose weight?
Yes. Combine the calorie burn estimate with your daily calorie needs (TDEE) to create a moderate deficit. Aim for sustainable fat loss of 0.5–1 lb per week.
Why do fitness trackers often show different numbers?
Trackers use heart rate, motion, and algorithms that can be less accurate than MET-based estimates, especially for strength training or unusual movements.