Calories Burned Calculator

Estimate how many calories you burn during exercise based on your weight, activity type, and duration. Uses MET (Metabolic Equivalent) values.

Weight (kg)

Activity

Duration (minutes)

Perceived Intensity

Results

Visualization

How It Works

MET (Metabolic Equivalent of Task) is a standard measure of exercise intensity. One MET equals your resting energy expenditure — about 3.5 mL of oxygen per kg per minute. Walking is about 3.5 METs, jogging is 7-8 METs, and sprinting can reach 15+ METs. The calorie formula is: calories per minute = MET times 3.5 times body weight in kg divided by 200. Heavier people burn more calories for the same activity because they are moving more mass. Keep in mind that calorie burn estimates from formulas, fitness trackers, and gym machines are approximations — most overestimate by 15-30%. For weight loss, focus more on your diet than on "earning" calories through exercise. Exercise is essential for health, fitness, and muscle preservation, but diet controls the calorie deficit.