Calories Burned Calculator | Track Your Caloric Burn

Calculate calories burned for activities like walking, running, and swimming by entering your weight, activity type, and duration for precise estimates.


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Estimate the calories you burn during any activity from its MET value, your body weight and how long you exercise.

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BMI calculator Ideal Weight Calculator

Understanding Calories Burned

Body Mass

A larger body mass requires more energy for movement, so heavier people burn more calories during the same activity.

Exercise Duration

The longer you exercise, the more calories you burn. Total burn scales directly with time.

Exercise Intensity

Higher-intensity activities have higher MET values and burn more calories per minute.

What Is a MET?

MET (Metabolic Equivalent of Task) measures the energy cost of an activity. 1 MET equals the energy you use sitting quietly. An activity rated at 8 MET burns roughly eight times as much energy as resting.

Light 2.5 MET Slow walking
Moderate 5.0 MET Tennis doubles
Vigorous 12.3 MET Jumping rope

Calculation Formula

Calories = MET × 3.5 × weight(kg) / 200 × minutes MET = activity intensity factor
duration is in minutes
weight is in kilograms

Other Factors That Affect Calorie Burn

Age
Body composition
Temperature
Fitness level

Note on Accuracy

Results are estimates based on standardized MET values and may vary with individual factors. For precise measurements, laboratory testing would be required.

Frequently Asked Questions

It depends on your weight and pace. On average 10,000 steps is roughly 5 miles and burns 300-500 calories. Select walking, choose your intensity and enter your weight and duration above for a personalized estimate.

Yes. Body weight is a major factor: a heavier person uses more energy to move during the same activity. The formula multiplies your weight in kilograms directly, so heavier people get a higher result.

MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to resting. 1 MET is sitting quietly; running at 10 km/h is about 10 MET, meaning it burns roughly ten times the resting rate.

It uses standardized MET values from the Compendium of Physical Activities. Individual results vary with fitness level, terrain, temperature and body composition, so treat the number as a close estimate rather than an exact figure.

Burning roughly 3,500 calories more than you eat equals about 0.45 kg (1 lb) of fat loss. Use the calculator to plan activity, but combine exercise with sensible nutrition. Check your healthy range with our BMI and ideal weight calculators.

What Is a Calories Burned Calculator?

A calories burned calculator estimates the energy you use during an activity from its intensity (MET value), your body weight and how long you exercise. Heavier people and longer or harder workouts burn more.