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Calories Burned Calculator

Estimate calories burned from a workout or daily activity using duration and MET, or from walking, running, or cycling distance and speed.

Maintained by CalculatorBuddy TeamEditorial methodology

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Pick an activity, how long you did it, and your weight.

ExampleSample values — edit any field to see your result.

MET values follow the Compendium of Physical Activities (Walking: slow = 2.0).

About 80–350 lb or 35–160 kg.

Results update as you type.

Calories burned

107kcal

Estimated result

METMetabolic equivalent of the selected activity.
2.0

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Calories burned107 kcal

Estimate how many calories you burn from a workout or everyday task. Use Duration with an activity and time, or Distance for walking, running, or cycling when you know speed and mileage. Results scale with body weight.

Example calorie burns (150 lb, 45 minutes)

ActivityMET (approx.)Calories
Walking: slow2.0108
Walking: moderate2.6141
Tennis: general6.8~380
Sleeping0.6~32

Examples

45 minutes of slow walking at 150 lb

Walking: slow is 2.0 MET. 45 × 2.0 × 3.5 × (150 × 0.45359237) / 200 rounds to 107 calories. The unrounded estimate is about 107.16 calories; individual energy expenditure can differ from the MET estimate.

5-mile walk at 3 mph, 150 lb

Time is 5 / 3 hours = 1 hour and 40 minutes. The speed-based walking MET at 3 mph then gives about 346 calories.

Formula

The ACSM MET equation:

weight_kg = pounds × 0.45359237
calories  = round( minutes × MET × 3.5 × weight_kg / 200 )

Distance mode first computes minutes = 60 × distance / speed, then uses a speed-dependent MET (slow walk 2 mph = 2.0 MET; a 3 mph walk is a bit under 3).

1 MET is rest. An activity at 8 MET costs eight times as much energy per minute as sitting quietly, for the same body weight.

Sources

  • Compendium of Physical Activities — MET values used for activity categories. MET values describe typical energy cost, while individual efficiency, terrain, temperature, equipment, and measurement error can materially change actual burn.

Frequently asked questions

How are calories burned calculated?
Calories = minutes × MET × 3.5 × body weight in kilograms ÷ 200, rounded to the nearest calorie. MET (metabolic equivalent of a task) is the activity's energy cost relative to sitting quietly (1 MET). Pounds are converted with 1 lb = 0.45359237 kg.
What is a MET?
One MET is the energy you use at rest — about 3.5 mL of oxygen per kilogram per minute. Walking slowly is about 2.0 MET (twice rest). Tennis is around 7 MET. Jumping rope fast is about 11 MET. Higher MET means more calories per minute at the same body weight.
How does the distance calculator work?
Time is distance divided by speed. That duration is then run through the same MET formula, with a walking, running, or cycling MET that depends on how fast you go. A 3 mph walk for 5 miles takes 1 hour 40 minutes.
Why is this only an estimate?
MET values come from averaged lab data on an "average" person. Age, muscle mass, fitness, temperature, and stop-and-go effort all change real burn. Treat the result as a guide, not a lab measurement.
How do calories burned relate to weight change?
Weight trends with calories in minus calories out (activity plus BMR). Use the Calorie and TDEE calculators for a daily budget, and BMR for rest burn. This tool only estimates the activity slice.

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