Calories Burned Calculator

How many calories did you burn during your workout? This calculator estimates calorie expenditure for any activity — running, cycling, swimming, weight training, walking, and dozens more — based on your weight, activity, and duration.

How to Use This Calculator

1. Enter your body weight.
2. Select the activity from the list (or enter a custom MET value).
3. Enter the duration in minutes.
4. Click Calculate to see estimated calories burned and the MET value used.

MET-Based Calorie Formula

Calories Burned = MET × Weight (kg) × Duration (hours)

MET (Metabolic Equivalent of Task) represents intensity relative to rest. MET = 1 is resting; walking is ~3–4; running is ~8–12; cycling hard is ~12–16.

Example Calculations

Person weighing 75 kg (165 lbs):

• Walking (3.5 mph, MET = 3.5) for 60 min: 3.5 × 75 × 1.0 = 263 calories
• Running (6 mph, MET = 9.8) for 30 min: 9.8 × 75 × 0.5 = 368 calories
• Swimming laps (moderate, MET = 7) for 45 min: 7 × 75 × 0.75 = 394 calories
• Weightlifting (MET = 3.5) for 60 min: 3.5 × 75 × 1.0 = 263 calories

Common Mistakes to Avoid

• Over-eating after exercise based on calorie estimates — MET-based estimates are approximations and often overestimate actual burn by 10–30%. Don't treat them as license to eat back all calories burned.
• Ignoring non-exercise activity — NEAT (Non-Exercise Activity Thermogenesis) — fidgeting, walking around, housework — can burn 200–600+ calories daily and is often overlooked.
• Expecting the same result at different weights — Heavier people burn more calories doing the same activity. As you lose weight, recalculate your burns.

Frequently Asked Questions

How many calories do you burn in a 30-minute walk?

A 150-lb (68 kg) person walking at 3.5 mph burns approximately 150–200 calories in 30 minutes. Speed, terrain, and weight all affect the result significantly.

Does muscle burn more calories than fat?

Yes — muscle is metabolically more active. Each pound of muscle burns approximately 6 calories/day at rest; fat burns about 2 calories/day. Building muscle raises your resting metabolic rate over time.

What exercise burns the most calories per hour?

High-intensity activities: running (600–900 cal/hr), rowing (500–800 cal/hr), cycling hard (600–900 cal/hr), jump rope (700–1000 cal/hr). HIIT (High-Intensity Interval Training) also burns significantly both during and after exercise (EPOC effect).

How accurate are fitness tracker calorie estimates?

Most fitness trackers overestimate calorie burn by 15–40%. They're useful for relative comparisons and tracking trends, but shouldn't be taken as precise measurements.

Conclusion

Knowing approximately how many calories you burn during exercise helps you balance your energy equation. Use this calculator as a useful guide — and pair it with our Calorie Calculator to see your full daily energy picture.

Related: Calorie Calculator | BMR Calculator | Pace Calculator | Target Heart Rate Calculator