Power Calculators

🔥 Calories Burned Calculator

Calculate estimated calories burned during walking, running, cycling, swimming, gym workouts, sports, yoga, household activities and many other activities using published MET values.

5.0 out of 5 (1 rating)
Rate it: ★ ★ ★ ★ ★

Enter details

Choose the activity and intensity that most closely matches what you did.
Enter your body weight in kilograms.
Enter your height in centimetres. Height is used for the BMI result and is not part of the standard MET calorie equation.
Enter your age in completed years. This calculator uses the 2024 Adult Compendium activity values intended for adults aged 19 to 59.
Enter how many minutes you performed the selected activity.

Fill in the details and click Calculate to see your results.


Also available in our Android app, with charts and full breakdown tables.

📘 About the Calories Burned

This Calories Burned Calculator estimates energy expenditure for a wide range of physical activities including walking, running, cycling, swimming, strength training, sports, yoga, dancing, household work and gardening.

The calculator uses MET values from the 2024 Adult Compendium of Physical Activities rather than assigning arbitrary calorie values to activities.

MET stands for Metabolic Equivalent of Task. A MET expresses the energy cost of an activity relative to resting energy expenditure.

The 2024 Adult Compendium contains 1114 specific physical activities across 22 major activity categories and uses published research to assign MET values.

Most 2024 Compendium MET values are supported by measured research, while some values are estimated when direct measurements are not available.

✏️ Worked examples

Example 1 - Brisk walking

You enter
ActivityWalking - 3.5 to 3.9 mph, brisk pace
Weight70 kg
Height175 cm
Age35 years
Activity Duration30 minutes
You get
Estimated Calories Burned176
Estimated Calories Above Rest140
Calories Burned Per Minute5.88
Estimated Calories Per Hour353
MET-minutes144
BMI22.8571

A 70 kg person walking at 3.5 to 3.9 mph for 30 minutes has an estimated gross energy expenditure of about 176 kcal using 4.8 MET.

Try this example →

Example 2 - Running

You enter
ActivityRunning - 5.0 to 5.2 mph
Weight70 kg
Height175 cm
Age30 years
Activity Duration30 minutes
You get
Estimated Calories Burned312
Estimated Calories Above Rest276
Calories Burned Per Minute10.4125
Estimated Calories Per Hour625
MET-minutes255
BMI22.8571

A 70 kg person running at 5.0 to 5.2 mph for 30 minutes has an estimated gross energy expenditure of about 312 kcal using 8.5 MET.

Try this example →

Example 3 - Cycling

You enter
ActivityWalking - self-selected speed
Weight75 kg
Height178 cm
Age40 years
Activity Duration60 minutes
You get
Estimated Calories Burned315
Estimated Calories Above Rest236
Calories Burned Per Minute5.25
Estimated Calories Per Hour315
MET-minutes240
BMI23.6713

A 75 kg person cycling below 10 mph for 60 minutes has an estimated gross energy expenditure of about 315 kcal using 4.0 MET.

Try this example →

Example 4 - Swimming

You enter
ActivitySwimming - freestyle, slow recreational
Weight70 kg
Height170 cm
Age32 years
Activity Duration45 minutes
You get
Estimated Calories Burned320
Estimated Calories Above Rest265
Calories Burned Per Minute7.105
Estimated Calories Per Hour426
MET-minutes261
BMI24.2215

A 70 kg person swimming freestyle at a slow recreational pace for 45 minutes has an estimated gross energy expenditure of about 320 kcal using 5.8 MET.

Try this example →

Example 5 - Weight training

You enter
ActivityWeight training - multiple exercises
Weight80 kg
Height180 cm
Age38 years
Activity Duration60 minutes
You get
Estimated Calories Burned294
Estimated Calories Above Rest210
Calories Burned Per Minute4.9
Estimated Calories Per Hour294
MET-minutes210
BMI24.6914

A 80 kg person performing resistance training with multiple exercises for 60 minutes has an estimated gross energy expenditure of about 336 kcal using 3.5 MET.

Try this example →

Example 6 - Jump rope

You enter
ActivityRunning - 7 mph
Weight65 kg
Height168 cm
Age28 years
Activity Duration20 minutes
You get
Estimated Calories Burned250
Estimated Calories Above Rest228
Calories Burned Per Minute12.5125
Estimated Calories Per Hour751
MET-minutes220
BMI23.03

A 65 kg person jumping rope for 20 minutes has an estimated gross energy expenditure of about 250 kcal using 11.0 MET.

Try this example →

🧭 How to use this calculator

What you enter

  • ActivityChoose the activity and intensity that most closely matches what you did.
  • Weight (kg)Enter your body weight in kilograms.
  • Height (cm)Enter your height in centimetres. Height is used for the BMI result and is not part of the standard MET calorie equation.
  • Age (years)Enter your age in completed years. This calculator uses the 2024 Adult Compendium activity values intended for adults aged 19 to 59.
  • Activity Duration (minutes)Enter how many minutes you performed the selected activity.

What you get

  • Estimated Calories Burned
  • Estimated Calories Above Rest
  • Calories Burned Per Minute
  • Estimated Calories Per Hour
  • MET-minutes
  • BMI

💡 How calories burned are calculated

  • First, the selected activity is assigned its published MET value.
  • The MET value represents the activity intensity relative to resting energy expenditure.
  • The ACSM conversion uses 3.5 mL of oxygen per kg of body weight per minute as the conventional value for 1 MET.
  • Calories per minute = MET x body weight in kg x 3.5 / 200.
  • Total gross calories = calories per minute x activity duration in minutes.

💡 Gross calories versus calories above rest

  • Gross calories include the estimated resting energy component during the activity period.
  • Net calories represent the estimated energy above the resting 1 MET component.
  • Net calories = (MET - 1) x body weight x 3.5 / 200 x duration.
  • Do not automatically add gross exercise calories to a TDEE calculation that already includes the same physical activity.

💡 What is a MET

  • MET means Metabolic Equivalent of Task.
  • The 2024 Adult Compendium defines 1 MET as approximately 1 kcal per kg per hour and approximately 3.5 mL of oxygen per kg per minute.
  • An activity with a higher MET value requires more energy than an activity with a lower MET value.
  • MET values are population-level estimates of activity energy cost and do not exactly measure the energy expenditure of one individual.

💡 Why body weight matters

  • For the same activity and duration, the MET method estimates higher calorie expenditure for a person with greater body mass.
  • The calorie estimate scales approximately linearly with body weight.
  • For example, doubling body weight while keeping activity and duration unchanged doubles the mathematical calorie estimate.

💡 Why duration matters

  • Calories burned increase with the amount of time spent performing the activity.
  • Thirty minutes at a particular MET value produces approximately half the calculated calories of sixty minutes at the same body weight and activity intensity.
  • The calculator therefore asks for the actual active duration.

💡 Why height is included

  • Height is not required by the standard MET calorie conversion used here.
  • Height is collected so the calculator can also report BMI.
  • The calorie estimate itself is based on the selected activity MET, body weight and duration.
  • Adding an unsupported height correction would create a less transparent formula rather than improve the standard MET calculation.

💡 Why age is included

  • Age is collected because the 2024 Adult Compendium is specifically organized for adults aged 19 to 59.
  • The standard adult MET calculation itself does not multiply calories by an age factor.
  • The Compendium provides a separate Older Adult Compendium for adults aged 60 and above.
  • This calculator should therefore be interpreted as an adult 19 to 59 calculator when using the 2024 Adult Compendium values.

💡 Walking and running

  • Different walking and running speeds have different MET values.
  • For example, the 2024 Compendium lists 3.8 MET for walking at 2.8 to 3.4 mph and 4.8 MET for walking at 3.5 to 3.9 mph.
  • Running values increase substantially as speed increases.
  • Always select the activity description that most closely matches the actual pace.

💡 Gym and strength training

  • Strength training does not have one universal calorie value.
  • The Compendium distinguishes between different resistance training and effort levels.
  • General resistance training with multiple exercises is listed at 3.5 MET.
  • Vigorous resistance training is listed at 6.0 MET.
  • Kettlebell swings are listed separately at 9.8 MET.

💡 Sports and recreational activities

  • Sports can have substantially different energy costs depending on intensity and whether the activity is competitive or recreational.
  • The calculator therefore separates several sports and effort levels.
  • Examples include casual versus competitive soccer, general versus competitive tennis, and recreational versus vigorous swimming.

💡 Limitations

  • The result is an estimate and is not a direct measurement of personal energy expenditure.
  • Two people performing the same activity can burn different amounts of energy because of fitness, technique, body composition, movement efficiency and actual intensity.
  • The selected MET must match the activity and effort level reasonably well for the estimate to be useful.
  • Short periods of rest during an activity session reduce the true average energy expenditure compared with continuous activity at the selected MET.
  • Exercise machines, watches and fitness trackers may produce different calorie estimates because they use different measurement and estimation methods.

💡 Calories burned and weight loss

  • Calories burned during exercise are only one component of total daily energy expenditure.
  • Weight change depends on overall energy intake and expenditure over time rather than on one exercise session.
  • The calculator should not be used as a medical prescription for calorie intake.
  • Do not assume that every calorie reported by a wearable or calculator should be replaced with additional food.

💡 BMI result

  • BMI is calculated as body weight in kilograms divided by height in metres squared.
  • BMI is provided as an additional body-size indicator and does not affect the calorie-burn calculation.
  • BMI is a screening measure rather than a direct measurement of body fat or overall health.

❓ Frequently asked questions

How does this calories burned calculator work?

It selects a published MET value for your chosen activity and applies the standard MET calorie conversion using your body weight and activity duration.

What formula is used to calculate calories burned?

The formula is Calories = MET x body weight in kg x 3.5 x duration in minutes / 200.

Where do the MET values come from?

The activity MET values are based on the 2024 Adult Compendium of Physical Activities, a published research-based reference for the energy cost of physical activities.

Is this a standard calorie burn formula?

Yes. The calculation uses the conventional MET energy expenditure conversion described in ACSM exercise testing and prescription guidance.

Why do I need to enter my weight?

Body weight is required because the MET calorie equation scales energy expenditure according to body mass.

Why do I need to enter my height?

Height is not required for the standard MET calorie equation. It is collected here so the calculator can also report BMI.

Why do I need to enter my age?

Age is collected to identify the intended adult age range of the 2024 Adult Compendium values. Age is not multiplied into the standard MET calorie equation.

What does MET mean?

MET stands for Metabolic Equivalent of Task. It describes the energy cost of an activity relative to resting energy expenditure.

What is the difference between gross and net calories?

Gross calories include the estimated resting energy expenditure during the activity. Net calories estimate only the energy above the resting 1 MET component.

Which activity burns the most calories?

There is no single answer for every person because calorie expenditure depends on the selected activity, intensity, body weight and duration. Higher-MET activities generally produce higher calculated expenditure when weight and duration are held constant.

Does running burn more calories than walking?

Usually the calculated expenditure is higher for faster running because running at typical running speeds has higher MET values than ordinary walking. The exact result depends on the selected speed and duration.

How many calories does walking burn?

It depends on walking speed, body weight and duration. For example, the 2024 Compendium lists 3.8 MET for walking at 2.8 to 3.4 mph and 4.8 MET for walking at 3.5 to 3.9 mph.

How many calories does running burn?

Running calorie expenditure depends strongly on speed, body weight and duration. The 2024 Compendium includes different MET values for different running speeds.

How many calories does swimming burn?

Swimming calorie expenditure varies considerably by stroke and effort. For example, slow recreational freestyle is 5.8 MET while fast vigorous freestyle is 9.8 MET in the 2024 Adult Compendium.

How accurate is a MET calorie calculator?

It provides a standardized estimate rather than a personal laboratory measurement. Actual energy expenditure can differ because MET values represent typical activity energy costs and individuals vary in physiology and movement efficiency.

Are calories burned during exercise exact?

No. A calculator cannot directly measure your oxygen consumption or energy expenditure. It provides an estimate based on published activity intensity data.

Can I use this calculator for people over 60?

The 2024 Adult Compendium used for the main activity list is designed for adults aged 19 to 59. The Compendium provides a separate Older Adult Compendium with a different resting-energy baseline for adults aged 60 and above.

Can I use this calculator for children?

This calculator is intended for adults. Children and adolescents have different energy requirements and should be assessed using age-appropriate methods.

Should I eat back all calories shown by this calculator?

Not necessarily. Exercise calorie estimates have uncertainty and total daily energy expenditure already includes energy used for physical activity. Avoid treating the calculated number as an exact food allowance.

Can I use this calculator for weight loss?

It can help estimate exercise energy expenditure, but weight management depends on total energy intake and expenditure over time rather than one workout.

Why does my smartwatch show a different calorie number?

Wearables can use heart rate, movement sensors, personal data and proprietary algorithms, while this calculator uses standardized MET values. Different methods can therefore produce different estimates.

What is BMI?

BMI is body weight in kilograms divided by height in metres squared. It is included as an additional screening measure and does not affect the calorie-burn calculation.

What people are saying
★★★★★
Anonymous · 01 Oct 2026