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Calorie Burn Calculator

Calculate how many calories you burn during exercise and daily activities. Select from 30+ activities with MET-based calculations, compare food equivalents, and track multiple activities.

Body Weight

Duration (minutes)

Search Activities

Select Activity (33 results)

Estimated Calories Burned

320

Running — 5 mph (12 min/mi) for 30 min · 77 kg body weight

Food Equivalents

slices of pizza1.1

bananas3.0

glazed donuts1.3

cans of soda2.3

chocolate chip cookies4.1

eggs4.1

apples3.4

tablespoons of peanut butter3.4

Minutes of Other Activities to Burn 320 cal

Walking (3 mph)71 min

Running (6 mph)25 min

Cycling (12 mph)31 min

Swimming (moderate)30 min

Yoga83 min

Jump rope20 min

Daily Activity Log

Add activities above to build your daily log.

How to Use the Calorie Burn Calculator

This tool estimates calories burned during physical activities using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Enter your weight, pick an activity, set the duration, and get an instant estimate.

Understanding the Results

The calculator shows your estimated calorie burn along with food equivalents so you can visualize the energy expenditure. It also shows how many minutes of other activities would burn the same amount, helping you compare different workout options.

Multi-Activity Tracking

Use the "Add to Log" button to build a list of multiple activities for a full daily workout summary. The running total updates automatically so you can see your total daily exercise calorie burn at a glance.

The MET Formula

Calories burned = MET value x body weight (kg) x duration (hours). A MET of 1.0 represents the energy cost of sitting quietly. An activity with a MET of 8.0 burns eight times more energy than rest.

Frequently Asked Questions

How does the calorie burn calculator work?+

This calculator uses MET (Metabolic Equivalent of Task) values to estimate calories burned. The formula is: Calories = MET x body weight in kg x duration in hours. MET values represent the energy cost of an activity relative to sitting at rest (1 MET). For example, running at 6 mph has a MET of 9.8, meaning it burns roughly 9.8 times more energy than sitting still.

What are MET values and how accurate are they?+

MET (Metabolic Equivalent of Task) values are standardized measures of exercise intensity published in the Compendium of Physical Activities. They represent the ratio of working metabolic rate to resting metabolic rate. While they provide reliable estimates for most adults, actual calorie burn varies based on factors like fitness level, body composition, age, and environmental conditions. MET-based estimates are generally accurate within 10-20% for most people.

Why does body weight affect how many calories I burn?+

Heavier bodies require more energy to move and maintain, so a person weighing 200 lbs will burn significantly more calories performing the same activity at the same duration as someone weighing 130 lbs. This is why the formula multiplies MET value by body weight. It takes more energy to move a larger mass through the same exercise.

How many calories does running burn compared to walking?+

Running burns roughly 2-3 times more calories per minute than walking. For example, running at 6 mph (MET 9.8) burns about 2.8 times more calories than walking at 3.5 mph (MET 4.3) for the same duration. However, because walking is sustainable for longer periods, a 60-minute walk can still provide excellent total calorie burn and health benefits.

Can I use this calculator to plan my weight loss?+

Yes. One pound of body fat is approximately 3,500 calories. By tracking your exercise calories burned alongside your calorie intake, you can estimate your weekly calorie deficit. For safe, sustainable weight loss, aim for a deficit of 500-1,000 calories per day through a combination of diet and exercise. Use the multi-activity tracker to log all your daily activities for a complete picture.

What is the best exercise for burning the most calories?+

High-intensity activities like jump rope (MET 12.3), running at 10 mph (MET 14.5), and cycling at 20 mph (MET 15.8) burn the most calories per minute. However, the best exercise is one you can sustain consistently. A moderate 45-minute brisk walk done daily will burn more total calories over time than an intense 10-minute sprint you only do once a week.