Calories Burned Calculator.
Estimate calories burned for 20+ activities using MET values and your body weight. Adjust duration to see how your total changes.
Calories Burned
Rate Per Hour
kcal / hour
Runs entirely in your browser. The values you enter never leave your device — there is no request to our server and nothing is stored. How we handle data
How Calories Burned Is Calculated
This calculator uses MET (Metabolic Equivalent of Task) values — a standardized measure of exercise intensity from the Compendium of Physical Activities (Ainsworth et al.). MET represents how many times more energy an activity uses compared to sitting at rest (1 MET = 1 kcal/kg/hour).
MET Formula
Example: Running at 6 mph (MET 10) for 30 minutes at 70 kg → 10 × 70 × 0.5 = 350 calories.
Internal Navigation
Calories Burned During Exercise: MET Method Explained Methodology.
The Calculation Branch
Industrial Standards.
MET values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference used in exercise science. MET values represent the ratio of metabolic rate during activity to resting metabolic rate. This method provides good estimates for steady-state aerobic exercise; HIIT and strength training estimates are less precise because energy expenditure continues after the activity ends (EPOC).
In-Depth Analysis & Reference Data
EPOC (Excess Post-Exercise Oxygen Consumption) means that high-intensity exercise like HIIT and strength training continues burning calories after the session ends. Studies estimate EPOC adds 6–15% to the calories calculated by the MET method for these activities. The actual burned calories may be 10–30% higher for intense interval or resistance training sessions than this tool shows.
Registry Questions & FAQ.
Why does my fitness tracker show different calories?
Fitness trackers incorporate heart rate, which improves accuracy over body-weight-only estimates. Heart rate monitors are particularly more accurate during HIIT and strength training where MET-based estimates are less reliable. Wrist-based optical heart rate monitors have 5–15% error themselves, so treat all calorie estimates as approximations.
Does muscle mass affect calories burned?
Indirectly yes — muscle tissue has a slightly higher resting metabolic rate than fat tissue. However, during exercise, the primary driver is total body mass, not composition. A 70 kg person who is 20% body fat burns approximately the same calories as a 70 kg person at 10% body fat during the same activity.
Estimates for planning. Always confirm against an authoritative source.