Calories Burned Calculator
Combine your body weight, exercise duration, and activity intensity to estimate energy expenditure per session.
Enter weight in kilograms. Convert pounds by dividing by 2.205.
Walking - 5.6 km/h
MET 4.3 - Brisk walk on level ground
Running - 9.7 km/h
MET 9.8 - 10 minute mile pace
Cycling - 22.5 km/h
MET 8.5 - Moderate to vigorous road ride
Strength training
MET 6 - Circuit-style lifting session
Yoga / Pilates
MET 3 - Light to moderate routine
Estimated calories burned
540
Great workout
Calories per minute
12.0
MET value used
9.8
10 minute mile pace
Workout summary
70 kg * 9.8 MET * 45 min
Interpretation
MET-based estimates help with program design and nutrition planning. For more personalized data, compare these numbers with wearable devices or heart-rate tracking tools over several sessions.
How to Use This Calculator
Enter body weight
Use kilograms for accuracy. Multiply pounds by 0.454 or divide by 2.205 to convert.
Log active minutes
Include only the portion of your workout spent at the chosen intensity.
Select an activity
Choose the preset that best matches your session, or pick custom to enter your own MET value.
Review and adjust
Use the calorie estimate to set goals, plan fueling strategies, or log training loads.
Formula
Calories approximately equals (MET * 3.5 * Weight in kg / 200) * Minutes
MET represents activity intensity relative to resting metabolism.
Variables
- Weight: body mass in kilograms
- MET: intensity factor from activity tables
- Minutes: active duration
Example
68 kg runner at MET 9.8 for 40 minutes: (9.8 * 3.5 * 68 / 200) * 40 approximately 466 kcal.
Understanding Calorie Burn
Calorie expenditure depends on body composition, effort level, terrain, and efficiency. Use MET estimates as a starting point, then refine with wearables or lab testing if you need greater precision.
- Higher muscle mass generally increases energy cost at the same MET.
- Interval sessions with bursts above steady-state MET values burn more calories after exercise.
- Heat, cold, and hills can increase energy demand compared with climate-controlled training.
Pair this calculator with nutrition tracking to maintain energy balance for weight management or sports performance.
Frequently Asked Questions
What if my activity is not listed?
Choose the custom option and enter a MET value from an exercise physiology table or similar activity.
How accurate are MET estimates?
They are population averages. Individual calorie burn can vary plus or minus 20% depending on fitness, technique, and environment.
Can I convert calories to kilojoules?
Yes. Multiply calories by 4.184 to convert to kilojoules (kJ).
Should warm-up time be included?
Include only the portion of the workout you want to analyze. Run separate calculations for warm-up or intervals if needed.
How do I estimate strength training calories?
Use the strength training preset (MET 6) or enter a custom MET between 4 and 8 based on effort and rest periods.