Estimate the calories you burn during an activity from its intensity and your weight.
Calculated locally in your browser.
How are calories burned during exercise calculated?
Calories per minute = MET × 3.5 × weight(kg) ÷ 200, then multiply by the number of minutes for the total. MET (metabolic equivalent) reflects activity intensity, so heavier people and harder activities burn more. For example, a 70 kg person jogging (MET 7) for 30 minutes burns about 257 calories.
Understanding your result
MET stands for metabolic equivalent. Heavier people and harder activities burn more; the figure is an estimate of average effort.
Formula and method
Calories per minute = MET × 3.5 × weight(kg) ÷ 200. Multiply by the minutes for the total.
Assumptions and limitations
This is a general estimate, not medical or dietary advice, and results vary by individual. It uses an average MET value and cannot capture your fitness, technique, intensity or metabolism, so real energy use differs. Treat the figure as an approximation of average effort rather than a precise measurement.
Worked example
A 70 kg person jogging (MET 7) for 30 minutes burns about 257 calories.
How to use this tool
- Choose your activity.
- Enter your weight and how long you exercised.
- Press Calculate.
About the Calories Burned Calculator
The Calories Burned Calculator estimates the energy you use during exercise from the activity’s MET (intensity) value, your body weight and the duration.
Who should use this tool
People who want an estimate of the energy used during an activity, based on its MET intensity value, their body weight and the duration. Useful for comparing the relative effort of different activities or getting a rough figure to sit alongside a nutrition plan.
Benefits
- Estimates calories burned from MET, weight and duration
- Lets you compare the effort of different activities
- Reflects that heavier people and harder efforts burn more
- Works in any modern browser without extensions
Practical use cases
- Estimating energy used in a workout session
- Comparing the relative intensity of activities
- Adding an activity figure to a nutrition plan
- Seeing how duration changes total calories burned
Frequently asked questions
Is this exact?
No — it’s an estimate based on average MET values. Actual burn depends on your fitness, intensity and metabolism.
What is a MET value?
MET stands for metabolic equivalent, a standard measure of an activity's intensity relative to rest. A higher MET means a more demanding activity. The tool combines the MET value with your weight and duration to estimate energy used, which is why harder and longer activities produce larger figures.
Why is this only an estimate?
MET values represent average effort across many people, so they cannot reflect your individual fitness, technique or how hard you actually worked. Two people doing the same activity may burn different amounts. The result is a reasonable approximation for comparison rather than an exact count of calories used.