Calories Burned Calculator
Estimate how many calories an activity burns from your body weight, the activity’s MET value and how long you do it.
How calories burned are estimated
Calories = MET × 3.5 × body weight (kg) ÷ 200 × minutes
A MET (metabolic equivalent) compares an activity’s energy use with resting. Sitting quietly is 1 MET; running at 6 mph is about 9.8. The values here come from the Compendium of Physical Activities.
Worked example
A 160 lb (72.6 kg) person running at 6 mph for 30 minutes burns about 9.8 × 3.5 × 72.6 ÷ 200 × 30 ≈ 373 calories. Brisk walking for the same time burns about 164.
These are estimates. Fitness level, terrain, body composition and effort all change the real number.
Frequently asked questions
How accurate are MET estimates?
They are averages and can be off by 20% or more for an individual.
Do heavier people burn more calories?
Yes. Moving more body weight takes more energy, so calories rise with weight.
Are fitness tracker calories more accurate?
Trackers use heart rate and motion, which can help, but they also have sizeable error.
Does this include calories I would burn anyway?
Yes. MET values include resting energy. Subtract about 1 MET for the extra calories from exercise alone.
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