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Calories Burned Calculator

Estimate calories burned for walking, running, cycling, swimming, and 30+ other activities — free, no sign-up.

Using standard MET values from the Compendium of Physical Activities

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About your session

Estimated using MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities — the standard academic reference for exercise energy expenditure. Real burn varies with fitness level, effort, and body composition, so treat this as a reasonable estimate, not an exact figure.

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Estimated burn

Calories burned

Walking, moderate pace (2.8-3.4 mph), 30 min
147 cal
≈ 4.9 cal/minute
How this is calculated
MET value3.8
Body weight77.1 kg
Duration30 min

Formula: MET × body weight (kg) × duration (hours) = calories. Compendium activity code 17190.

An estimate from standardized MET values — actual burn varies with individual fitness, exact effort, and conditions. General information, not medical advice.

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How the estimate works

  1. 01

    Pick your activity

    Each activity has a MET (Metabolic Equivalent of Task) value — a standardized measure of how many times harder it works your body than sitting still.

  2. 02

    Enter your weight

    Heavier bodies burn more calories doing the same activity, since MET scales directly with body mass.

  3. 03

    Set the duration

    Calories scale linearly with time: twice as long is (roughly) twice the burn, at the same intensity.

What changes the real number

Intensity matters most

A brisk walk and a very brisk walk can differ by nearly double the calorie burn — effort changes the number more than almost anything else.

Body composition

MET-based estimates use total body weight, so two people at the same weight but different muscle mass will burn slightly different amounts in reality.

Fitness level

A trained athlete is often more efficient at a given activity, which can mean a slightly lower real burn than the MET estimate implies.

It's an estimate, not a lab measurement

MET values are population averages from the Compendium of Physical Activities, not a measurement of you specifically.

Questions

How accurate is a MET-based calorie calculator?
Reasonably accurate for population-level estimates, but not exact for any one person — actual expenditure varies with fitness level, technique, and individual metabolism. Treat the number as a useful estimate for planning, not a precise measurement.
What is a MET?
A Metabolic Equivalent of Task. One MET is the energy cost of sitting quietly. An activity with a MET of 8 burns roughly 8 times the calories of sitting still, per minute, at the same body weight.
Why does my weight change the result so much?
The formula is MET × weight (kg) × duration (hours) — weight is a direct multiplier. A heavier body burns more calories doing the identical activity for the identical time, because moving more mass takes more energy.
Does this include calories I'd burn just existing (resting metabolism)?
No — this estimates the calories from the activity itself, on top of what you'd burn at rest anyway. For your total daily calorie needs including rest, use the TDEE calculator.
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