Calories Burned Calculator
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What Your Result Means
- Calories Burned: An estimate of the total energy expended during your activity session. This number represents gross calories (including your resting metabolic burn during that time), not net additional calories above rest.
- MET Value: The metabolic equivalent of task measures how many times harder the activity is compared to sitting quietly. A MET of 8 means the activity burns roughly 8 times more energy than rest.
- Scaling: The result scales linearly with both weight and duration. A heavier person or a longer session burns proportionally more calories for the same activity.
How This Calculator Works
You select an activity, enter your body weight, and set how long you exercised. The tool multiplies the activity's MET value by your weight in kilograms and the duration in hours to estimate total calories burned. MET values come from the Compendium of Physical Activities, a research database of energy costs for hundreds of activities.
Quick Questions
Are MET-based calorie estimates accurate?
MET values are population averages and provide a reasonable estimate for most people. Your actual burn depends on factors like fitness level, exercise intensity, terrain, and individual metabolism, so treat the number as an approximation.
Does this count net or gross calories?
This calculator reports gross calories, which include what your body would burn at rest during the same time period. Net additional calories (above resting burn) would be somewhat lower.
Why does weight matter so much?
Moving a heavier body requires more energy. The MET formula directly multiplies by body weight, so a 200-pound person burns roughly twice as many calories as a 100-pound person doing the same activity for the same time.
What if my activity is not listed?
Choose the closest match from the dropdown. For a more precise estimate, look up the specific MET value in the Compendium of Physical Activities and multiply it by your weight (kg) and duration (hours) manually.
Sources
- Compendium of Physical Activities (MET value reference database)
- Ainsworth et al., 2011 — Compendium Update (PMID 21681120) (MET methodology and values)
- CDC — Physical Activity Guidelines for Adults (recommended activity levels)
Method & review
Estimate only. Results reflect your inputs and standard formulas — they are not financial, tax, legal, health, or investment advice. Verify important decisions with a qualified professional.