Calories Burned Calculator
Estimate the number of calories burned during your workout or daily activities.
Kilograms (kg)
Pounds (lbs)
Walking (Brisk – 3.5 mph)
Running (Moderate – 5 mph)
Running (Fast – 7 mph)
Cycling (Moderate – 12-14 mph)
Cycling (Fast – 16-19 mph)
Swimming (Freestyle – Light)
Swimming (Freestyle – Vigorous)
Weightlifting (General)
Yoga / Pilates
HIIT / Circuit Training
Aerobics (Low Impact)
Tennis
Basketball
Soccer / Football
Estimated Calories Burned
0
How Does This Calories Burned Calculator Work?
Our calculator uses the MET (Metabolic Equivalent of Task) method to estimate energy expenditure. MET is a physiological measure expressing the energy cost of specific physical activities. One MET is defined as the energy you spend sitting at rest—your resting metabolic rate.
The Formula Used
To calculate the calories burned, we use the following scientific formula:
Total Calories = (MET × Weight in kg × Duration in hours)
Common MET Values for Popular Activities
| Activity | MET Value |
|---|---|
| Strolling (2 mph) | 2.0 |
| Brisk Walking (3.5 mph) | 3.5 |
| Hiking | 6.0 |
| Running (6 mph) | 9.8 |
| Bicycling (14-16 mph) | 10.0 |
Factors That Affect Calories Burned
- Body Weight: Larger individuals require more energy to move their mass, thus burning more calories doing the same activity as a lighter person.
- Intensity: The harder you push yourself, the higher the MET value, and the more calories you burn per minute.
- Duration: Simply put, the longer you perform an activity, the higher your total energy expenditure.
- Basal Metabolic Rate (BMR): Your age, gender, and muscle mass affect how many calories you burn even while resting.
Example Calculation
If a person weighs 180 lbs (approx. 81.6 kg) and runs at a moderate pace (MET 8.0) for 45 minutes:
- Convert duration to hours: 45 / 60 = 0.75 hours.
- Calculation: 8.0 (MET) × 81.6 (kg) × 0.75 (hours) = 489.6 calories.
Frequently Asked Questions
Is this calculator 100% accurate?
While the MET formula is scientifically grounded, it provides an estimate. Individual variations in metabolism, body composition (fat vs. muscle), and external conditions like temperature or terrain aren't factored into this basic calculation.
Does muscle mass help burn more calories?
Yes. Muscle tissue is more metabolically active than fat tissue. Even at rest, individuals with higher muscle mass will burn more calories than those with higher body fat percentages.