Calories Burned Calculator
Calculate calories burned during exercise and everyday activities using validated MET values. Walking, running, cycling, swimming, and 20+ activities. Free, instant.
All calculations run instantly in your browser. No data is sent to any server.
Disclaimer: Results are for informational purposes only and do not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional for personal guidance.
MET-Based Calorie Calculation
The MET (Metabolic Equivalent of Task) system standardises exercise energy cost relative to resting metabolic rate. 1 MET ≈ 1 kcal/kg/hour. Calories burned = MET × weight (kg) × duration (hours). MET values for this calculator are sourced from the validated Compendium of Physical Activities (Ainsworth et al., 2011 update), the standard reference used in exercise science research.
Exercise and Weight Management
Exercise is vital for health but contributes less to weight loss than many assume. A 70 kg person burns approximately 280 kcal running for 30 minutes — equivalent to a moderate snack. The research consensus is that dietary changes produce larger, more controllable calorie deficits for weight loss, while exercise is most powerful for preserving muscle mass, metabolic rate, and long-term maintenance.
FAQs
How accurate are calorie estimates?
MET estimates: ±15–25% vs metabolic chamber. Wearables: ±20–30%. Useful for relative planning. Don't rely on calorie burn estimates for precise weight management.
What is a MET?
Metabolic Equivalent of Task. MET 1 = resting rate. MET 6 = 6× resting energy output. Standardised reference: Compendium of Physical Activities (Ainsworth et al.).