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Calories Burned Calculator

From body weight, activity choice and duration: estimated calories burned during the workout.

Result

420 kcal
9.33 kcal

How it is calculated

Energy use is estimated from the activity's MET value: kcal = MET × weight × hours, where weight is body weight in kg and hours is the duration in minutes divided by 60. One MET is the energy cost of resting, so an activity rated 8 METs burns about eight times your resting rate. The tool also divides the total by the minutes to show kcal per minute, and rounds the total to a whole number. All three inputs must be above zero. It is an estimate: real burn varies with fitness, intensity, terrain and body composition.

Worked example

A 70 kg person does an 8 MET activity for 45 minutes. Hours = 45 / 60 = 0.75. Energy = 8 × 70 × 0.75 = 420 kcal. Spread over 45 minutes, that is 420 / 45 = 9.33 kcal per minute.

Try this example →

Common mistakes

  • Entering the duration in hours although the field is in minutes, which makes the result 60 times too small.
  • Entering body weight in pounds instead of kilograms.
  • Choosing a MET for the wrong intensity, such as the value for racing when the pace was easy.
  • Treating the total as extra calories burned; it includes the resting energy you would use anyway.

Sources

About this calculator

This tool estimates the energy your body burns during a specific activity by combining your body weight, the activity's MET value (a standardized measure of how metabolically demanding an exercise is compared to resting), and how long you did it. Heavier bodies and higher-intensity activities burn more calories per minute, which is why the same jog burns a different amount for two different people.

It is used by people tracking a weight-loss or fitness goal who want to know whether a workout offsets a meal, and by anyone comparing activities — say, cycling versus swimming — to see which burns more in the time they have available.

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Comments (1)

  • Editorial team

    The formula, MET times body weight in kg times hours, gives a gross figure that includes what your body would burn anyway while sitting still. For the extra energy of the activity alone, use MET minus 1 in place of MET. A 70 kg person at MET 5 for one hour gets 350 kcal gross and about 280 kcal above resting. Where do you take your MET values from, a chart or a fitness device?

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