π₯ Calories Burned Calculator
Pick an activity, enter your weight and time.
For informational purposes only, not medical advice. Consult a healthcare professional.
How Activity Calories Are Estimated
This calculator uses MET values, the standard unit exercise scientists use to describe intensity. One MET is your resting metabolic rate, roughly 1 calorie per kilogram of body weight per hour. An activity rated at 4 METs burns four times your resting rate. The formula is: calories = MET x weight in kg x hours. A 170-pound (77 kg) person walking briskly at 3.5 mph (4.3 METs) for 30 minutes burns about 4.3 x 77 x 0.5 = 166 calories.
The dropdown covers over 100 activities grouped by type: walking, running, cycling, swimming, gym exercises, sports, housework, yard work, and dancing. Heavier people burn more for the same activity because there is more mass to move; lighter people burn less. Duration scales linearly, so doubling your time doubles the burn.
Why MET Values Beat Fitness Tracker Numbers
Wrist trackers estimate from heart rate and motion, which is fine for steady cardio but unreliable for weights, intervals, and anything with arm movement. MET values come from lab-measured oxygen consumption studies compiled in the Compendium of Physical Activities, the reference researchers actually use. They will not match your tracker exactly, and that is fine: use one consistent method so week-to-week comparisons are meaningful.
Putting the Numbers to Work
Weight loss comes down to the calorie gap between what you eat and what you burn. A 500-calorie daily deficit loses about a pound a week. If your target is 300 calories of activity daily, this calculator tells you exactly which activities and durations get you there: 45 minutes of brisk walking, 25 minutes of running, or 35 minutes of cycling, for a 170-pound person. Pair the activity number with a food log and our TDEE calculator to set a realistic daily target.
A Note on Accuracy
MET tables assume average efficiency. Trained athletes burn less than beginners for the same activity, and body composition matters: muscle burns more than fat at rest. Treat results as solid estimates for planning, not lab measurements. For informational purposes only, not medical advice. Consult a healthcare professional.
Frequently Asked Questions
What is a MET?
A Metabolic Equivalent of Task. One MET is your resting burn rate, about 1 calorie per kilogram per hour. An activity at 5 METs burns five times your resting rate. MET tables come from lab-measured oxygen studies in the Compendium of Physical Activities.
How many calories does walking burn?
A 170-pound person burns about 100 calories per mile walking briskly (3.5 mph). Thirty minutes of brisk walking is roughly 165 calories. Speed matters: 4 mph burns about 40 percent more than 2 mph.
Why does my fitness tracker disagree?
Trackers estimate from heart rate and wrist motion, which misreads strength training, intervals, and arm-heavy work. MET math is steadier for planning. Use one method consistently rather than mixing sources.
Does weight affect calories burned?
Yes, directly. Calories = MET x weight in kg x hours, so a 200-pound person burns about 18 percent more than a 170-pound person doing the same activity for the same time.
How much exercise do I need to lose weight?
A pound of fat is about 3,500 calories. A 500-calorie daily deficit loses roughly a pound a week. Aim for 150 to 300 minutes of moderate activity weekly plus a sensible food plan, and use this calculator to hit your daily activity target.