Free Calories Burned Calculator
Estimate the number of calories you burn during any activity using scientifically validated MET (Metabolic Equivalent of Task) values. Choose from 40+ activities.
About the Calories Burned Calculator
This calculator uses the MET (Metabolic Equivalent of Task) method, the gold standard for estimating energy expenditure during physical activity. MET values represent how many times more energy an activity burns compared to sitting quietly (1 MET ≈ 1 kcal/kg/hour).
Formula: Calories = MET × Weight (kg) × Duration (hours)
MET values in this calculator are sourced from the Compendium of Physical Activities. Results are estimates — actual calorie burn varies with fitness level, age, body composition and exercise intensity.
How to Use the Calories Burned Calculator
Choose a Category
Select an activity category such as Cardio, Cycling, Swimming or Sports.
Select the Activity
Pick the specific exercise from the dropdown. Each activity has a validated MET value.
Enter Weight & Duration
Enter your body weight in kg and how long you exercised in minutes.
Click Calculate
See total calories burned, calories per minute, and the MET value used.
Frequently Asked Questions
MET (Metabolic Equivalent of Task) is a measure of exercise intensity. 1 MET = the energy you use sitting quietly. Running at 8 km/h has a MET of ~8, meaning it burns 8× more calories than resting.
MET-based calculations are scientifically validated but provide estimates. Actual burn varies with age, fitness, body composition and intensity. For clinical accuracy, use a heart-rate monitor or lab testing.
Yes — the formula is directly proportional to body weight. A heavier person burns more calories doing the same activity for the same duration.
The results are in kilocalories (kcal), which is what is commonly called "calories" in everyday nutrition and fitness contexts. To convert to kilojoules, multiply by 4.184.