Calculate calories burned during various physical activities. Enter your weight, select an activity, and specify the duration to get an estimate of your energy expenditure.
kcal
Equivalent to burning off:
This calculator estimates the number of calories you burn during physical activity based on a formula that uses Metabolic Equivalent of Task (MET) values. A MET is a ratio of your working metabolic rate relative to your resting metabolic rate. One MET is the energy you expend sitting at rest, and it is a standardised way to measure the energy cost of physical activities.
The formula used is: (MET × Weight in kg × 3.5) / 200 × Duration in minutes. At Calculator Site, we provide a comprehensive list of activities, each with a specific MET value from the Compendium of Physical Activities. By selecting your activity and providing your weight and the activity duration, we can provide a personalised and accurate estimate of your energy expenditure. For more health metrics, check our BMI Calculator.
What is a MET value?
MET stands for Metabolic Equivalent of Task. It is a measure of the energy cost of a physical activity for a specific period. One MET is equivalent to the energy you expend while sitting at rest. Higher MET values indicate a higher energy expenditure. For example, vigorous running has a much higher MET value than a leisurely walk, meaning you burn significantly more calories.
While this calculator provides a good estimate, individual results can vary. Several factors influence how many calories you burn, including your age, sex, body composition (muscle vs. fat), and overall fitness level. Heavier individuals also expend more energy to move their bodies, so they burn more calories performing the same activity.
9.8
MET for Vigorous Running
3.3
MET for Moderate Walking
+20%
Burn variation by body composition
Understanding your calorie expenditure is a key part of managing your weight. To lose weight, you generally need to be in a calorie deficit (burning more calories than you consume). You can find out more with our Calories in Food Calculator or estimate your body fat with the Body Fat Percentage Calculator.
How to use this Calculator Site tool
Simply enter your weight (in kg, lb, or stones), select an activity from the dropdown list, and specify the duration of the activity in minutes. The calculator will instantly show you an estimate of the total calories you have burned. The food equivalent section gives you a relatable idea of what you have worked off!
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