Use this free calories burned calculator to estimate energy expenditure across dozens of activities based on MET (Metabolic Equivalent of Task) values, body weight, and duration.
How to use this calculator
Select your workout or daily activity from the list.
Enter the duration in minutes.
Enter your body weight (heavier individuals burn more calories per activity).
View total estimated calories burned and hourly burn rate.
Formula & method
Compendium of Physical Activities MET Formula
Calories Burned = MET × Weight (kg) × Duration (hours)
1 MET = 1 kcal/kg/hour. MET values sourced from standard exercise physiology tables.
Example
Running 6.7 mph (MET 10.5) for 45 min (0.75 hr) at 70 kg → 10.5 × 70 × 0.75 ≈ 551 kcal.
Key insights
Calories burned depend directly on body weight: a 90 kg person burns ~28% more calories than a 70 kg person doing the exact same activity.
MET (Metabolic Equivalent of Task) quantifies energy expenditure relative to resting metabolic rate (1 MET = 1 kcal/kg/hour at rest).
High-intensity running (8.6 mph) has a MET of 14.0, burning over 3 times more calories per minute than moderate walking.
How to interpret your result
Total Calories Burned
Estimated energy expenditure for the specified duration in kilocalories.
Hourly Burn Rate
Caloric burn rate if the activity were sustained for 60 full minutes.
Frequently asked questions
How accurate are MET-based calorie calculations?
MET calculations provide accurate group-level estimates, usually within ±10–15% of indirect calorimetry lab measurements.
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