Calories Burned Calculator
Estimate how many calories you burn during exercise — choose an activity, enter your weight and time, and get an instant result.
Calories burned
149 kcal
≈ 298 kcal per hour at this pace.
Calories burned by duration
How the calories burned calculator works
This calculator uses the MET (Metabolic Equivalent of Task) system, the same method used in exercise science. Every activity is assigned a MET value based on its intensity — sitting quietly is 1 MET, brisk walking is about 4.3, and running is 8 or more. The formula combines that intensity with your body weight and how long you exercise to estimate calories burned.
Popular activity calculators
Looking for a specific exercise? We have dedicated calculators with paces and intensities for each:
- Running calorie calculator — by pace
- Walking calorie calculator — by speed
- Treadmill calorie calculator — walking & running
Burning calories vs. eating calories
Exercise is one side of the energy-balance equation; food is the other. To lose weight you need an overall calorie deficit, which you can create by moving more, eating less, or both. Find how many calories you burn at rest and in total each day with the TDEE calculator, then use the main calorie calculator to set your daily eating target.
Frequently asked questions
How are calories burned during exercise calculated?
We use the MET (Metabolic Equivalent of Task) method: calories = MET × 3.5 × your weight in kg ÷ 200 × minutes. Each activity has a MET value reflecting its intensity, so heavier people and longer or harder sessions burn more calories.
How many calories does exercise burn?
It depends on the activity, your body weight, and the duration. For example, a 70 kg person burns roughly 300 calories in 30 minutes of running at 6 mph, or about 150 calories walking briskly for the same time.
Does body weight affect calories burned?
Yes. Heavier bodies require more energy to move, so they burn more calories doing the same activity. That's why this calculator asks for your weight.
Are these calorie burn numbers exact?
They're solid estimates based on average MET values. Real burn varies with fitness, terrain, intensity, and metabolism, so use the result as a reliable guide rather than an exact figure.