Calories Burned Calculator
Calculate calories burned for 150+ activities using MET values. Enter your weight, activity, duration, and intensity to get personalized results with food equivalents, comparisons, and weekly projections.
How to Use This Calculator
- Enter your body weight and select lbs or kg
- Choose an activity from the categorized dropdown (150+ activities available)
- Enter the duration in minutes
- Select the intensity level (light, moderate, or vigorous)
- Click Calculate to see your estimated calories burned
- View food equivalents, activity comparisons, and weekly/monthly projections
- Share or bookmark your results - the URL automatically saves all your inputs!
Your Weight
Activity
Duration & Intensity
📊 How MET Values Work
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. A MET of 1.0 represents the energy you burn at rest. An activity with a MET of 5.0 burns 5 times as many calories as resting. The formula is: Calories = MET x Weight (kg) x Duration (hours). For example, running at 6 mph (MET 9.8) for a 70 kg person for 30 minutes burns approximately 9.8 x 70 x 0.5 = 343 calories.
🔥 Tips for Maximizing Calorie Burn
- Add intervals: Alternating high and low intensity burns more calories than steady-state
- Build muscle: More muscle mass increases your resting metabolic rate
- Stay consistent: Regular exercise creates a cumulative calorie deficit over time
- Mix it up: Varying activities prevents adaptation and plateau
- Increase duration gradually: Adding 5-10 minutes per week helps avoid injury
- Exercise after meals: Post-meal activity can boost calorie burn by 10-30%
⚠️ Important Notes About Accuracy
Calorie estimates are approximations based on published MET research data. Actual calories burned vary based on individual factors including: age, fitness level, body composition, genetics, environmental conditions (heat, altitude, humidity), and exercise form/efficiency. These values can differ by 15-20% from person to person. For the most accurate tracking, consider using a heart rate monitor. Always consult a healthcare provider before starting a new exercise program.