Calories Burned Calculator — Free Online Tool

How to Use the Calories Burned Calculator

1. Select an activity from the dropdown: Browse or search through 60+ activities organized by category including walking, running, cycling, swimming, strength training, sports, cardio, flexibility, and daily activities. Each activity shows its MET (Metabolic Equivalent of Task) value, which represents how much energy the activity requires compared to rest. Higher MET values indicate more intense activities that burn more calories per minute.
2. Choose your unit system: Click the toggle to switch between Metric (kilograms) and Imperial (pounds). The calculator converts between units automatically, so you can enter your weight in whichever system you are most comfortable with.
3. Enter your body weight: Type your current body weight into the weight field. Your weight directly affects the calorie calculation because heavier bodies require more energy to perform any physical activity. For the most accurate results, use your weight as measured in the morning before eating.
4. Enter the exercise duration: Type the number of minutes you spent or plan to spend on the activity. You can enter any duration from 1 to 600 minutes. If you performed multiple activities in one session, calculate each separately and add the results together.
5. Review your results: The results panel displays your total calories burned, calories burned per minute and per hour, the fat equivalent in grams (using the standard 9 calories per gram of fat), and a weekly projection assuming you perform the activity three times per week. The MET value used in the calculation is also displayed for reference.

Results update instantly whenever you change any input. You can quickly compare different activities by changing only the activity dropdown while keeping your weight and duration the same.

Calories Burned Formula and Calculation Method

Variables Explained

• MET (Metabolic Equivalent of Task): A standardized measure of the energy cost of physical activity. One MET equals approximately 1 calorie per kilogram per hour, which is the energy your body uses at rest. MET values are determined through laboratory measurements of oxygen consumption and are published in the Compendium of Physical Activities. Values range from 1.0 (sleeping) to over 18.0 (running at sprint speed).
• Weight (kg): Your body mass in kilograms. The formula multiplies by body weight because larger bodies require more energy to move. If you enter weight in pounds, the calculator converts to kilograms using the factor 1 lb = 0.4536 kg.
• Duration (hours): The time spent performing the activity, expressed in hours. Since most people think in minutes, the calculator accepts minutes and converts internally by dividing by 60. A 30-minute workout equals 0.5 hours.

Step-by-Step Calculation Example

Suppose a 75 kg person goes running at 6 mph (MET 9.8) for 45 minutes:

1. Convert duration to hours: 45 / 60 = 0.75 hours
2. Apply the formula: 9.8 x 75 x 0.75 = 551.3 calories
3. Calculate per-minute rate: 551.3 / 45 = 12.3 calories per minute
4. Calculate hourly rate: 12.3 x 60 = 735 calories per hour
5. Calculate fat equivalent: 551.3 / 9 = 61.3 grams of fat
6. Weekly total at 3x/week: 551.3 x 3 = 1,653.8 calories

This means a 75 kg runner burns approximately 551 calories in a 45-minute run at a 10-minute-per-mile pace. Performing this workout three times per week creates a weekly caloric deficit of about 1,654 calories, which is roughly equivalent to losing half a pound per week from exercise alone, assuming no change in dietary intake.

Practical Examples

Example 1: Rachel's Morning Walk

Rachel is a 62-year-old retiree who weighs 68 kg and walks briskly (4 mph, MET 5.0) every morning for 40 minutes as recommended by her doctor for cardiovascular health:

• Duration in hours: 40 / 60 = 0.667 hours
• Calories burned: 5.0 x 68 x 0.667 = 226.7 kcal
• Per minute: 226.7 / 40 = 5.7 kcal/min
• Weekly total (5x/week): 226.7 x 5 = 1,133.5 kcal

Rachel's daily walks burn over 1,100 calories per week. Over a month, this contributes to approximately 1.3 pounds of weight management. Combined with a balanced diet, her walking routine supports heart health, bone density, and mental well-being.

Example 2: Marcus at the Gym

Marcus is a 28-year-old who weighs 85 kg and wants to compare the calorie burn of his two favorite gym activities. He does 30 minutes of moderate cycling on a stationary bike (MET 7.0) followed by 20 minutes of vigorous weight training (MET 6.0):

• Cycling: 7.0 x 85 x 0.5 = 297.5 kcal
• Weight training: 6.0 x 85 x 0.333 = 169.8 kcal
• Total session: 297.5 + 169.8 = 467.3 kcal
• Fat equivalent: 467.3 / 9 = 51.9 grams

Marcus burns nearly 470 calories in his 50-minute combined workout. He uses this information to plan his post-workout nutrition, ensuring he consumes enough protein for muscle recovery while maintaining a slight caloric surplus for his muscle-building goals.

Example 3: Aisha Comparing Weekend Activities

Aisha weighs 60 kg and wants to choose between a 60-minute yoga class (Power Vinyasa, MET 4.0) and a 60-minute tennis singles match (MET 8.0) for her Saturday workout:

• Yoga: 4.0 x 60 x 1.0 = 240 kcal
• Tennis: 8.0 x 60 x 1.0 = 480 kcal
• Difference: 480 - 240 = 240 kcal more from tennis

While tennis burns twice as many calories, Aisha values the flexibility and stress relief benefits of yoga. She decides to alternate between the two activities on weekends, getting the cardiovascular benefits of tennis and the mindfulness benefits of yoga across different weeks.

Example 4: Tom's Daily Activity Log

Tom weighs 80 kg and wants to understand how everyday activities contribute to his calorie expenditure. He tracks a typical day:

• Morning walk to office, 20 min (MET 3.5): 3.5 x 80 x 0.333 = 93.3 kcal
• Gardening, 45 min (MET 3.8): 3.8 x 80 x 0.75 = 228 kcal
• Evening jog, 25 min (MET 7.0): 7.0 x 80 x 0.417 = 233.3 kcal
• Total active calories: 554.6 kcal

Tom discovers that his combination of daily commuting, gardening, and an evening jog burns over 550 active calories. This helps him understand why maintaining his current weight is easier on days when he does yard work compared to days spent entirely at a desk.

Calories Burned by Activity Reference Table

Tips and Complete Guide to Burning Calories

Understanding Calorie Burn Beyond Exercise

Your total daily energy expenditure (TDEE) consists of three components: Basal Metabolic Rate (BMR) which accounts for 60% to 70% of daily calories, the Thermic Effect of Food (TEF) which accounts for about 10%, and physical activity which accounts for 20% to 30%. Exercise is just one part of the physical activity component. Non-exercise activity thermogenesis (NEAT), which includes fidgeting, maintaining posture, walking between rooms, and other unconscious movements, can vary by up to 2,000 calories per day between individuals. Increasing your overall daily movement through NEAT can be as effective as formal exercise for weight management.

Maximizing Calorie Burn Efficiently

High-Intensity Interval Training (HIIT) alternates between periods of maximum effort and recovery. Research shows HIIT can burn 25% to 30% more calories than steady-state exercise of the same duration, partly through increased EPOC (excess post-exercise oxygen consumption). A 20-minute HIIT session can produce similar calorie burn and health benefits as a 40-minute moderate-intensity workout. However, HIIT should be limited to 2 to 3 sessions per week with recovery days between to prevent overtraining and injury. Use the calorie calculator to understand how your exercise routine fits into your overall energy needs.

The Afterburn Effect Explained

After vigorous exercise, your body continues to burn calories at an elevated rate as it recovers, repairs muscle tissue, replenishes energy stores, and returns to its resting state. This effect, known as EPOC, can last from 15 minutes to 48 hours depending on exercise intensity and duration. High-intensity and resistance training produce the largest afterburn effects. While some fitness marketing exaggerates the afterburn, research indicates it typically adds 6% to 15% to the calories burned during the exercise session itself. The MET formula in this calculator does not include EPOC, so your actual total calorie expenditure may be slightly higher than calculated for vigorous activities.

Building a Balanced Exercise Routine

An effective exercise routine for calorie burning and overall health includes a mix of cardiovascular exercise, strength training, and flexibility work. The CDC recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities targeting all major muscle groups at least twice per week. Strength training is particularly valuable because it builds muscle mass, which increases your resting metabolic rate and helps you burn more calories even when not exercising.

Common Mistakes to Avoid

• Overestimating calorie burn from fitness trackers: Many wearable devices and gym machines overestimate calorie expenditure by 15% to 40%. The MET-based formula used in this calculator tends to be more conservative and reliable than many consumer devices. Use calculator estimates as guides rather than exact numbers.
• Rewarding yourself with food after exercise: A common pattern is burning 300 calories during a workout and then consuming 500 calories in a post-workout meal or snack. If weight loss is your goal, track both exercise and food intake to maintain your desired caloric deficit.
• Doing only one type of exercise: Performing the same exercise routine repeatedly leads to plateaus as your body becomes more efficient and burns fewer calories. Vary your activities, intensities, and durations to continue challenging your body and maximizing calorie burn.
• Ignoring low-intensity activities: Walking, gardening, and household chores may have low MET values individually, but they accumulate significant calorie burn over the course of a day. Do not dismiss these activities as unimportant just because they are less intense than gym workouts.
• Exercising too intensely without adequate recovery: Overtraining increases cortisol levels, which can promote fat storage and muscle breakdown, directly counteracting your goals. Include rest days in your routine and alternate between high-intensity and low-intensity sessions.

Frequently Asked Questions