Training estimates

Calories Burned Calculator

Estimate calories burned during exercise using MET values for walking, running, cycling, swimming, and more. Use this Fitness and training tool to enter your numbers, review the result, and understand the key assumptions before making the next decision.

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A focused calculator, clear explanation, common questions, and useful next tools.
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How this calculator works
The result depends on the numbers you enter and the assumptions shown below.

This calculator uses Metabolic Equivalent of Task (MET) values to estimate calories burned during physical activity. MET is a ratio of the energy cost of an activity compared to sitting at rest (1 MET = 3.5 mL O₂/kg/min). Calories burned = MET × body weight in kg × duration in hours. Results are estimates and vary with fitness level and intensity.

Review the inputs carefully and treat the output as an estimate. For decisions involving money, taxes, health, law, or security, compare the result with trusted professional guidance when needed.

Frequently asked questions

What is a MET value?

MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. Walking at moderate pace is about 3.5 MET; running is around 8-12 MET.

Are these calorie estimates accurate?

MET-based estimates are reasonable approximations but individual variation in fitness, intensity, and body composition can cause significant differences.

Does body weight affect calories burned?

Yes. Heavier people burn more calories for the same activity and duration because more energy is required to move greater mass.