Estimate how many calories you burn during exercise and everyday activities, based on your weight, the activity and how long you do it.
Net calories = (MET − 1) × 3.5 × body weight (kg) ÷ 200 × minutes
How to use the calories burned calculator
Enter your body weight, choose an activity from the list and set how many minutes you did it for. The calculator shows the estimated calories burned, the hourly rate, the "net" calories above what you would have burned sitting still, and the MET value of the activity. The comparison table and chart show how the same session would compare with other popular activities at your weight.
What is a MET?
A MET (metabolic equivalent of task) expresses how hard an activity is compared with resting. One MET is the energy you use sitting quietly — about 3.5 ml of oxygen per kg of body weight per minute, or roughly 1 kcal per kg per hour. An activity rated 8 METs uses eight times as much energy as rest. The values here come from the Compendium of Physical Activities, a reference maintained by exercise scientists that lists measured MET values for hundreds of activities.
The calories burned formula
Net calories = (MET − 1) × 3.5 × body weight (kg) ÷ 200 × minutes
The formula includes your resting metabolism during the activity, which is why fitness trackers and gym machines usually report a "gross" figure. The net figure subtracts what you would have burned anyway and is the better number for comparing with a calorie budget.
Worked example
A 70 kg person runs at 9.7 km/h (6 mph) for 30 minutes. The MET value is 9.8, so: 9.8 × 3.5 × 70 ÷ 200 × 30 = 360 kcal. The net calories above resting are about 323 kcal. Walking briskly for the same 30 minutes (4.3 METs) burns about 158 kcal, so running burns more than twice as much per minute — but walking for an hour still burns a very useful 316 kcal.
Calories burned by body weight
Heavier people burn more calories doing the same activity because they move more mass. As a rough guide for 30 minutes:
| Activity (MET) | 55 kg / 121 lb | 70 kg / 155 lb | 85 kg / 187 lb |
|---|---|---|---|
| Brisk walking (4.3) | 124 kcal | 158 kcal | 192 kcal |
| Cycling, moderate (8.0) | 231 kcal | 294 kcal | 357 kcal |
| Running 6 mph (9.8) | 283 kcal | 360 kcal | 437 kcal |
| Weight training (3.5) | 101 kcal | 129 kcal | 156 kcal |
Why estimates vary
MET values are averages measured in groups of adults. Your real burn depends on fitness (efficient, experienced exercisers use slightly less energy), technique, terrain, temperature and how hard you actually work. Strength training and interval sessions are especially hard to estimate because effort comes in bursts. Fitness trackers have similar limitations and often overestimate by 10–30% or more. Treat the result as a reasonable estimate, not an exact count.
Burning calories and weight loss
Exercise is excellent for heart health, mood, sleep, strength and keeping weight off, but it is easier to cut 500 kcal from food than to burn 500 kcal running. The most effective approach combines a modest calorie deficit, plenty of daily movement and regular strength training to protect muscle. Use the calorie calculator to set your intake, the pace calculator to plan runs, and the target heart rate calculator to train at the right intensity.
Results are estimates for healthy adults and are not medical advice. If you are new to exercise or have a health condition, build up gradually and check with a healthcare professional.
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Calcivia. (2026). Calories Burned Calculator. Retrieved October 31, 2026, from https://www.calcivia.com/calories-burned-calculator/"Calories Burned Calculator." Calcivia, 2026, https://www.calcivia.com/calories-burned-calculator/. Accessed 31 Oct. 2026.<a href="https://www.calcivia.com/calories-burned-calculator/">Calories Burned Calculator</a> by Calcivia