Calorie Burn Estimator
Estimate calories burned during exercise from the activity, its duration, and your body weight using standard MET (Metabolic Equivalent) values. Covers walking, running, cycling, swimming, weights, HIIT, yoga, and more.
How to Use
- Choose your activity from the dropdown — each lists its MET (intensity) value.
- Enter your body weight in kilograms; heavier bodies burn more calories for the same activity.
- Enter the duration of the activity in minutes.
- Read the estimated calories burned, calculated from MET × 3.5 × kg / 200 per minute.
- Try a preset such as a 30-minute walk or 20-minute HIIT session to compare burns quickly.
Show Work
Formula
About the Calorie Burn Estimator
Calorie Burn Estimator is a quick, free tool for health and fitness tracking. It works in your browser and keeps everything on your device. Estimate calories burned during exercise from the activity, its duration, and your body weight using standard MET (Metabolic Equivalent) values. Covers walking, running, cycling, swimming, weights, HIIT, yoga, and more.
How it works
Enter what you have and read the result as it updates live. It all runs on your own device, so it is quick and private, with nothing to install.
Want the deeper story? The Knowledge Base explains the ideas behind the tools in more detail.
Frequently Asked Questions
What is a MET?
MET stands for Metabolic Equivalent of Task. One MET is your energy use sitting quietly at rest — about 3.5 mL of oxygen per kilogram per minute. An activity rated at 8 METs burns roughly eight times as many calories per minute as sitting still. MET values come from published compendiums of physical activity and are a standard way to compare exercise intensity.
How accurate is a MET-based calorie estimate?
It is a reasonable estimate but not exact. Published MET values are population averages and do not account for your fitness level, efficiency, terrain, or technique. Real-world burn can vary by 10–20% or more from the formula. Use it to compare activities and track relative effort rather than as a precise calorie ledger.
Why does my body weight affect calories burned?
Moving a heavier body requires more energy, so the MET formula scales directly with weight. Two people doing the same 30-minute jog will burn different amounts if they weigh differently. This is why the same workout feels like it 'burns more' as a heavier person and why estimates shift as your weight changes.
Should I eat back the calories I burn?
Be cautious. Because exercise calorie estimates tend to run high, eating all of them back can erase a planned deficit. Many people partially account for exercise — adding back a portion — or simply set a daily calorie target that already factors in their typical activity. Track your weight trend over a few weeks and adjust.
Does this include my resting calorie burn?
The estimate reflects the total energy cost of the activity over the time entered, which includes the resting metabolism you would have burned anyway. The 'net' extra burn from the exercise alone is slightly lower. For everyday tracking the gross figure shown here is the standard and most useful number.
How do I use the Calorie Burn Estimator?
Simply type your numbers and read the result, which refreshes the instant you change something. There is nothing to submit and nothing to wait for.
Does it cost anything or need an account?
No. The tool is completely free, there is no account to create, and it keeps working offline after the page first loads.
Is anything I type uploaded?
No. The tool works entirely on your device, so the values you enter never leave your browser.
Common Use Cases
Comparing workout options
See whether a longer walk or a shorter run burns more for your weight.
Planning a calorie deficit
Estimate how much exercise adds to your daily burn when dieting.
Logging gym sessions
Get a quick calorie figure for weights, HIIT, rowing, or the elliptical.
Setting cardio goals
Work out how many minutes of an activity hit a target calorie burn.
Tracking everyday activity
Estimate the burn from walking, hiking, or cycling as transport or recreation.
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