Calculate calories burned for over 100+ physical activities using scientifically validated MET values. Simply enter your weight, activity duration, and choose an activity to see your estimated energy expenditure and compare it with other exercises.
Below is our comprehensive database of activities and their corresponding MET (Metabolic Equivalent of Task) values. MET values are standardized measures used to estimate energy expenditure.
Input your current body weight. You can switch between kilograms (kg) and pounds (lbs). Your weight directly affects calories burned — heavier individuals burn more calories for the same activity.
Enter how long you performed the activity. You can use minutes or hours. The longer you exercise, the more calories you burn. Even short high-intensity sessions can be very effective.
Select from over 100+ activities. Each activity has a specific MET value that represents its intensity. Higher MET values mean more calories burned per minute.
See your total calories burned, calories per minute, MET value, and intensity level. The activity comparison chart shows how your chosen activity stacks up against others.
This calculator uses the standard MET-based formula endorsed by the American College of Sports Medicine (ACSM):
Where:
For weight in pounds, we convert: Weight (kg) = Weight (lbs) ÷ 2.20462
MET values are assigned to activities based on their oxygen consumption relative to resting metabolism:
HIIT alternates between short bursts of intense activity and recovery periods. Just 20 minutes of HIIT can burn as many calories as 40 minutes of steady-state cardio, plus it boosts your metabolism for hours after exercise.
Muscle tissue burns more calories at rest than fat tissue. Incorporating strength training 2-3 times per week increases your resting metabolic rate, meaning you burn more calories even when not exercising.
Non-exercise activity thermogenesis (NEAT) accounts for a significant portion of daily calorie burn. Take the stairs, walk during phone calls, park farther away, and use a standing desk to increase your daily energy expenditure.
As your fitness improves, your body becomes more efficient at the same activities, burning fewer calories. Gradually increase intensity, duration, or frequency to continue seeing results and burning more calories.
Proper hydration is essential for optimal metabolic function. Even mild dehydration can reduce your calorie-burning efficiency. Drink water before, during, and after exercise to maintain performance.
Poor sleep disrupts hormones that regulate appetite and metabolism. Aim for 7-9 hours of quality sleep per night to support healthy weight management and optimize your exercise performance.
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Several factors influence the number of calories you burn during physical activity:
The Metabolic Equivalent of Task (MET) is a physiological measure expressing the energy cost of physical activities. One MET is defined as the energy consumed while sitting quietly, which equals approximately 1 kcal/kg/hour. When you exercise at 5 METs, you're burning five times more energy than at rest. The Compendium of Physical Activities, maintained by researchers at Arizona State University, provides standardized MET values for hundreds of activities, which forms the basis of our calculator.
To lose weight, you need to create a calorie deficit — burning more calories than you consume. A deficit of approximately 3,500 calories results in about 0.45 kg (1 lb) of fat loss. This calculator helps you understand how different activities contribute to that deficit. For example, a 70 kg person would need to run at 6 mph for about 50 minutes to burn approximately 500 calories. Combining exercise with dietary changes provides the most effective approach to weight management.
Know exactly how many calories you're burning to set realistic fitness and weight loss goals. Track progress over time and adjust your exercise routine as needed.
Understanding your energy expenditure helps you balance calorie intake with output, making weight loss or maintenance more predictable and sustainable.
Compare different activities to find the most efficient exercises for your goals. Some activities burn more calories per minute than others, helping you maximize your workout time.
Seeing concrete numbers can be highly motivating. Track how many calories you've burned over time and celebrate your achievements, no matter how small.
Our Calories Burned Calculator is designed to help you estimate energy expenditure for over 100 physical activities using the scientifically validated MET (Metabolic Equivalent of Task) method. Whether you're a fitness enthusiast tracking your workouts, someone starting a weight loss journey, or just curious about how different activities compare, this tool provides accurate, instant results based on your weight and activity duration.
Over 100 activities with validated MET values from the Compendium of Physical Activities, covering everything from common exercises to daily chores and sports.
Uses the gold standard in exercise science — the MET formula endorsed by the American College of Sports Medicine (ACSM).
See how different activities stack up against each other with our interactive comparison chart, making it easy to choose the most efficient exercises.
All calculations are performed in your browser. No personal information is stored, transmitted, or shared with any third parties.
Learn about MET values, exercise intensity, and how to optimize your workouts with our comprehensive guides and tips.
Complete access to all features with no registration, no hidden fees, and no usage limits. Use it as often as you need.
Important Disclaimer: This Calories Burned Calculator provides estimates based on standardized MET values and should not be considered medical or professional fitness advice. Individual calorie burn varies based on numerous factors including age, gender, body composition, fitness level, exercise efficiency, and genetics. Always consult with a qualified healthcare provider or fitness professional before starting any exercise or weight loss program. This tool is for informational and educational purposes only.