Calories Burned Calculator by Activity
Estimate exercise calories from body weight, time and activity intensity using the standard MET method.
Calculate your estimate
What this calculator estimates
Exercise-calorie estimates are useful for comparing activities and planning a routine. Watches, machines and online calculators all have uncertainty, so avoid treating any one number as exact.
The MET method
The calculator uses calories per minute = MET × 3.5 × body weight in kilograms ÷ 200. MET values describe activity intensity relative to rest. Actual effort can differ even when two people perform the same activity.
Why estimates differ
Fitness, technique, terrain, temperature, pace, heart-rate response and equipment settings can change energy use. Device algorithms also use different assumptions. Compare repeated sessions with the same method instead of mixing sources.
Do not automatically eat it all back
If a calorie target already includes your usual activity, adding the full estimated workout burn again can double count it. Decide whether your plan is based on a sedentary baseline or an activity-adjusted maintenance estimate.
Build the habit first
Federal guidance recommends adults work toward 150 to 300 minutes of moderate aerobic activity weekly plus muscle strengthening on two days. People should start at an appropriate level and build gradually.
Frequently asked questions
Is this result exact?
No. It is a transparent planning estimate based on averages. Validate it against real trends and how you feel.
How often should I recalculate?
Recalculate after a meaningful change in weight, activity or goal. Avoid changing the plan because of one day of scale movement.
Sources and further reading
DietSuccess links to primary public-health resources so readers can check the underlying guidance. External resources may be updated after this page is published.
Turn estimates into a daily routine
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