Calories Burned Calculator
Free calories burned calculator: calories you burn walking, running, cycling, swimming, lifting and 30 other activities, with METs from the 2024 Compendium.
What it does
Each activity has a MET value: how many times more energy it uses than sitting still. This calculator takes the MET from the 2024 Adult Compendium of Physical Activities, the scientific reference list, and applies the standard formula: calories per minute = MET × 3.5 × body weight in kg ÷ 200. Heavier people burn more for the same activity, and the result is an average estimate.
How to use it
- Choose your units and type your weight.
- Choose the activity from the list.
- Type how many minutes it lasted to see the calories burned.
These are estimates for healthy adults and do not replace advice from a doctor, dietitian or coach. The calculation runs in your browser.
Frequently asked questions
What is a MET?
A metabolic equivalent: 1 MET is the energy you use sitting quietly. Brisk walking is about 4.8 METs, so it uses almost five times the energy of sitting.
How accurate is it?
It is an average for adults. Fitness, technique, terrain and effort change the real value, often by 10% to 20%. Use it to compare activities and plan, not as an exact count.
Does it include the calories I would burn anyway?
Yes: it is the total burned during the activity, including the energy your body uses at rest. The extra over resting is the MET minus one.
Why do fitness trackers show different numbers?
They use heart rate and their own formulas, which often overestimate. Both are estimates; the MET method is the one used in research and public health guidelines.
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