Calories Burned Calculator
Estimate the calories you burn during exercise from the activity type (MET value), your body weight and the duration. Covers walking, running, cycling and more.
Gross = MET × weight × time. Net active = (MET − 1) × weight × time.
Uses moderate walking (MET 3.8) to estimate minutes needed.
Daily budget? BMR calculator · hydration: Water intake · running pace: Pace calculator.
About MET values
A MET is the energy cost of an activity relative to sitting still. Search 80+ activities, sum a workout, or reverse-calculate how long to walk off a burger.
MET values are calibrated for adults 19-59; they overestimate for older adults.
FAQ
How are calories burned estimated?
Gross calories = MET × body weight in kg × duration in hours. Net active calories = (MET − 1) × body weight in kg × duration in hours.
How accurate is it?
It is a solid estimate, but real burn depends on intensity, fitness and body composition. Treat it as a guide.
What is burn-off mode?
Enter a food calorie target (e.g. 540 kcal cheeseburger) and see how many minutes of walking it takes to burn off at your weight.
What is the difference between gross and net active calories?
Gross calories include the resting energy you would burn anyway—sitting still also burns basal energy. Net active calories subtract that resting 1 MET and show only the extra burn from the activity.
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