Healthtus Health Tool

Calories Burned Calculator

Estimate how many calories you burn during exercise with our free Calories Burned Calculator. Using MET (Metabolic Equivalent of Task) values, this tool provides accurate estimates for activities like walking, running, biking, swimming, yoga, and weight lifting. Perfect for tracking your fitness progress and achieving your weight loss or fitness goals.

Calculate Calories

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Calories burned

How to Use This Tool

1. Enter Weight

kg or pounds

2. Select Activity

Choose from 6 common activities

3. Enter Duration

Hours, minutes, seconds

4. Set Date

Track your activity

5. Get Results

View calories burned

Weight

Please enter a valid weight.

Activity

Please select an activity.

Duration

Please enter a valid duration (at least one field must be > 0).

Activity Date

Please select a date.

Note: This calculator provides estimates based on MET values. Individual calorie burn may vary based on age, gender, fitness level, and body composition.

Formula & Calculation

Calories Burned = MET × Weight (kg) × Time (hours)

MET = Metabolic Equivalent of Task (activity intensity)

Weight is converted to kg if entered in pounds. Time is converted to hours.

Results are rounded to the nearest calorie for clarity.

Quick Reference Calories Burned Table

Estimated calories burned for a 70 kg (154 lb) person during 30 minutes of activity.
Activity	MET	Calories (30 min)	Calories (60 min)
Walking (3 mph)	3.8	133	266
Running (6 mph)	7.8	273	546
Biking (12-14 mph)	9.8	343	686
Swimming (moderate)	6.0	210	420
Yoga	4.5	158	315
Weight Lifting (vigorous)	8.0	280	560

How We Calculated

Input: We collected your weight, activity, duration, and date.
Conversion: Weight is converted to kg, duration to hours.
Calculation: Applied the MET formula: Calories = MET × Weight (kg) × Time (hours).
Display: The result is rounded to the nearest calorie and shown with context.

Why Trust This Tool?

MET-Based
Uses established MET values

Data stays in your browser
No server storage

No registration needed
Use instantly

Mobile-friendly
Works on all devices

Updated frequently
Latest fitness insights

Completely free
No hidden charges

Accuracy & Standards

This calculator uses the Compendium of Physical Activities MET values, which are widely used in exercise science. Results are rounded to the nearest calorie. The tool is for educational and fitness tracking purposes—not a substitute for professional medical advice.

Unit Relationship

Metric
1 kg = 2.20462 lbs
1 hour = 60 minutes

⇄

US
1 lb = 0.453592 kg
1 minute = 1/60 hour

Learn About Calories Burned

What is MET?

MET (Metabolic Equivalent of Task) is a measure of energy expenditure during physical activity. One MET is the energy used at rest. Activities with higher MET values burn more calories.

Factors Affecting Burn

Calorie burn depends on body weight, activity intensity, duration, and individual factors like age, gender, and fitness level. This calculator provides a reliable estimate.

Calories for Weight Loss

To lose weight, you need a calorie deficit—burning more calories than you consume. Tracking exercise calories helps you manage your energy balance effectively.

Real-World Examples

Example 1: 70 kg person, running (6 mph) for 30 minutes → Calories: 273 cal
Example 2: 80 kg person, biking (12-14 mph) for 45 minutes → Calories: 588 cal
Example 3: 65 kg person, swimming moderate for 1 hour → Calories: 390 cal

Limitations of This Tool

Provides estimates—individual calorie burn varies.
Does not account for age, gender, or fitness level.
Assumes standard MET values; actual values may differ.
Not suitable for medical diagnosis or treatment planning.

Trust & Privacy

We take your privacy seriously. This tool:

Does not store data on any server
All calculations happen locally in your browser
No cookies are used for this tool

References

Ainsworth BE, et al. Compendium of Physical Activities. Med Sci Sports Exerc. 2011.
American College of Sports Medicine. ACSM Guidelines for Exercise Testing and Prescription.
World Health Organization. Physical Activity Guidelines. WHO.int.

Editorial Process

The Healthtus editorial team, consisting of fitness experts and certified nutritionists, reviews this tool regularly to ensure accuracy and alignment with the latest exercise science. We update the content and references as new research emerges.

Last reviewed: July 2026

Frequently Asked Questions

How are calories burned calculated?

Calories burned are calculated using the formula: Calories = MET × Weight (kg) × Time (hours). MET (Metabolic Equivalent of Task) values are based on the Compendium of Physical Activities.

What is MET and how is it used?

MET (Metabolic Equivalent of Task) is a measure of the energy cost of physical activity. One MET is the energy expended at rest. Activities have MET values: e.g., walking (3 mph) = 3.8 METs, running (6 mph) = 7.8 METs.

How accurate is this calories burned calculator?

This calculator uses the standard MET formula, which provides a good estimate. Individual calorie burn can vary based on factors like age, gender, fitness level, and body composition.

Can I use this for any activity?

This tool includes common activities like walking, running, biking, swimming, yoga, and weight lifting. For other activities, you can look up their MET values and use the formula manually.

What's the difference between calories burned and calories consumed?

Calories burned are the energy you expend during exercise and daily activities. Calories consumed are the energy you take in through food and drink. Weight management depends on the balance between these two.

Is this tool suitable for weight loss tracking?

Yes, tracking calories burned during exercise can help you manage your energy balance. However, remember that nutrition also plays a key role in weight loss—consult a professional for a complete plan.

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