Estimate the calories you burn for common activities, based on your weight and how long you exercise.
How calories burned is worked out
This calculator uses MET values — a standard measure of activity intensity — to estimate calories burned. Pick an activity, enter your weight and the minutes, and it does the math.
MET-based figures are averages; actual burn varies with effort, fitness and terrain.
How to fill it in
- Choose an activity.
- Enter your weight and the duration in minutes.
- Read the calories burned.
The formula
calories = MET × weight(kg) × hours
Worked example
Worked through, a activity of Running (6 mph) (MET 9.8) produces a calories burned of 343. Underneath, Per hour comes out at 686 kcal/hr and MET at 9.8. Change any field and every figure updates as you type.
Common questions
What is a MET?
A metabolic equivalent — how much energy an activity uses compared with resting. Running has a higher MET than walking, so it burns more.
How accurate is this?
It’s a solid estimate, but real burn depends on intensity, fitness and conditions, so treat it as a guide.
Does weight affect calories burned?
Yes — heavier people burn more for the same activity, which is why the formula uses body weight.