Calories Burned Calculator
How many calories did that workout burn? Estimate it from the activity, your weight and how long you went — using research-based MET values.
Example: with Activity Walking (3.5 mph) — 4.3 MET · Weight 170 lb · Duration 45 min → Calories burned: 261 cal.
- Per minute5.8 cal/min
- MET value4.3 MET
Computed by the calculator below using its default values. Change any input to see your own numbers.
Fitness trackers and workout apps
Learn moreWhat a MET is
A MET (metabolic equivalent) measures how hard an activity is relative to sitting still. Walking is about 4 METs; running can top 10. Multiply METs by your body weight and time and you get a solid estimate of calories burned — heavier people and harder efforts burn more.
How it’s calculated & sources
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities. Pick an activity from the 35+ option list (grouped like walking/running/cycling/swimming, gym, sports, outdoor, and home & daily life), or enter a custom MET number to override the list for an activity we don’t cover.
Benchmark: MET values from the Compendium of Physical Activities (Ainsworth et al.), the standard reference for activity intensity.
Results update as you type and are general estimates, not personalized financial, tax, medical or legal advice. Verify with a professional.
Frequently asked questions
How accurate is this?
It’s a good population estimate, but individual burn varies with fitness, terrain and intensity. Treat it as a ballpark, not a precise count.
Does building muscle raise my burn?
Yes — more muscle raises your resting metabolism, so you burn slightly more all day, not just during exercise.
My activity isn't in the list — what do I do?
Use the Custom MET field. Look up a MET value for your activity (many free MET tables are available online) and enter it there; it overrides the dropdown.
Why do heavier people burn more calories doing the same activity?
The formula scales with body weight because moving more mass takes more energy — a 200 lb person burns noticeably more than a 120 lb person doing the identical activity for the identical time.