Calorie Burn Calculator
What is a calorie burn calculator?
The Calorie Burn Calculator estimates how many calories you burn during an activity based on your weight, the type of activity, and how long you do it. It uses standard MET (Metabolic Equivalent of Task) values to provide a quick estimate in kcal per session.
This is an estimate, not a medical measurement. Use it as a guide to understand and plan your activity.
How the calculator works
- Select Metric or Imperial for your weight.
- Enter your weight in kg or lb.
- Enter the duration of your activity in minutes.
- Choose the activity type that best matches what you’re doing.
- Click Calculate to see your estimated calories burned.
- Use Copy or Share to save or send the result.
Inputs
- Weight: in kilograms (kg) or pounds (lb).
- Duration: total time of the activity in minutes.
- Activity: a list of common activities with their typical intensity.
- Only the weight field for your chosen unit is shown to reduce errors.
Tip: Use your most recent weight for more realistic estimates.
How calories are estimated (MET)
Each activity has a MET value that describes how intense it is compared to resting. The calculator converts your weight to kilograms (if needed) and uses:
Calories burned = (MET × 3.5 × weight(kg) ÷ 200) × minutes
Higher MET = more intense activity = more calories burned per minute for the same body weight.
Understanding intensity and MET values
Activities in the calculator are grouped by how intense they usually feel. This guide helps you pick the closest match if your exact activity isn’t listed:
If you’re between two options, choose the one that feels closest to your effort level.
Helpful tips
- Be honest about your intensity. “Easy jog” burns fewer calories than a sprint.
- Use the same calculator and method to compare workouts over time.
- Track several sessions to see your average burn per week.
- Use results together with your BMR or TDEE for better planning.
Common mistakes
- Mixing units (e.g., entering pounds while “Metric” is selected).
- Counting only active time and forgetting warm-up or cool-down.
- Choosing an activity that is much more intense than what you really did.
Frequently asked questions
Why is my result different from a fitness tracker?
Fitness trackers use heart rate, movement, and device-specific algorithms. This calculator uses MET values and body weight, so small differences are normal.
Does this calculator work for every activity?
It works best for steady activities like walking, running, cycling, and swimming. For very irregular or stop-and-go activities, treat the result as a rough average.
Can I use this to plan weight loss?
You can use it to understand how much activity adds to your daily calorie burn. For weight goals, combine this with your BMR/TDEE and professional nutrition advice.
Is a higher calorie burn always better?
Not necessarily. Recovery, sleep, and consistency are just as important. Choose an activity level that is safe and sustainable for you.
Important note
Calorie burn values are estimates and can vary from person to person. Health conditions, fitness level, medications, and environment all affect your actual energy use. Always consult a healthcare professional before starting or changing an exercise program.