Calorie Burn Calculator
Calculate how many calories you burn during different activities
Calculator
Results
How to Use the Calorie Burn Calculator
Step 1: Enter your weight
Enter your weight and select the unit (kg or lb). Your weight is essential for accurate calorie calculations as larger individuals burn more calories performing the same activity.
Step 2: Select an activity
Click on one of the predefined activities or use the custom activity option if your specific activity isn't listed. Each activity has a corresponding MET value that represents its intensity.
Step 3: Enter duration
Enter how long you performed the activity in minutes. Be as accurate as possible for the best results.
Step 4: Calculate and view results
Click the "Calculate Calories" button to see how many calories you burned during your activity.
Understanding MET Values
MET (Metabolic Equivalent of Task) is a measurement of the energy cost of physical activities. One MET is defined as the energy expenditure while sitting quietly, which is approximately 1 kcal/kg/hour.
The calculator uses the following formula to estimate calorie burn:
Calories Burned = MET × Weight (kg) × Duration (hours)
For example, a person weighing 70kg doing an activity with a MET value of 6.0 for 30 minutes (0.5 hours) would burn approximately: 6.0 × 70 × 0.5 = 210 calories.
Common MET Values for Activities
| Activity | MET Value | Description |
|---|---|---|
| Sleeping | 0.9 | Lying down, sleeping |
| Sitting Quietly | 1.0 | Baseline value, resting |
| Light Office Work | 1.5 | Sitting, desk work, typing |
| Walking (slow) | 2.0 | 2 mph (30 min/mile) |
| Walking (moderate) | 3.5 | 3 mph (20 min/mile) |
| Cycling (light) | 4.0 | 10-12 mph, leisure |
| Swimming (moderate) | 6.0 | General, moderate effort |
| Jogging | 7.0 | 5 mph (12 min/mile) |
| Running | 11.0 | 8 mph (7.5 min/mile) |
| HIIT Workout | 10.0 | High-intensity interval training |
Note: MET values are approximations and individual calorie burn may vary based on fitness level, age, body composition, and other factors.
Tips for Accurate Results
- Use your most current weight for the most accurate calculations.
- Be honest about your activity intensity. If you're unsure, choose a lower intensity option.
- The calculator provides estimates. Actual calorie burn may vary based on individual metabolism, fitness level, age, and other factors.
- For activities that vary in intensity (like hiking on changing terrain), consider breaking up your calculation into segments of different intensities.
- Wearable fitness trackers may provide more personalized calorie burn estimates by measuring heart rate.
Limitations
This calculator provides estimates based on general formulas and may not account for individual variations such as:
- Individual differences in metabolism
- Age and gender differences in energy expenditure
- Fitness level and exercise efficiency
- Environmental conditions (temperature, humidity, elevation)
- Body composition (muscle-to-fat ratio)
For the most accurate measurement of calorie expenditure, consider using specialized equipment in a controlled setting or consulting with a fitness professional.