Calorie Burn Calculator

Know exactly how many calories you burn during exercise. The MET (Metabolic Equivalent of Task) system estimates energy expenditure for nearly any activity. A brisk walk might burn 300 calories per hour while sprinting burns 900+. Body weight matters — a 200-pound person burns significantly more than a 130-pound person doing the same workout. Think of it this way: 30 minutes of moderate cycling burns roughly 295 calories (170 lb person), enough to offset a large latte and muffin. The formula Calories = MET × Weight(kg) × Hours gives a solid estimate when you don't have a heart rate monitor.

How to Use This Tool

Select your activity and its MET value.
Enter your body weight in kg.
Enter duration in minutes.

The Formula

Calories = MET × Weight(kg) × Duration(hours). MET = Metabolic Equivalent of Task.

Why It Matters

You weigh 165 lbs and go for a 45-minute run at 10 min/mile pace (METS 10). You burn approximately 297 calories — roughly the equivalent of a large burrito. Increasing intensity by 10% burns noticeably more.