Calories Burned Calculator

How to use

1. 1Pick an activity from the curated list. Use the search box to jump to a specific exercise like 'running 6 mph' or 'yoga'. Categories include walking, running, cycling, gym, sports, swimming, home, and outdoor.
2. 2Toggle the unit system between Metric (kg) and Imperial (lb) at the top of the inputs panel. Switching units converts the value you already typed.
3. 3Enter your body weight, then enter the duration in hours and minutes. Tap a duration preset (15, 30, 45, 60, or 90 minutes) for common session lengths.
4. 4Read the headline: total kcal burned, your burn rate per hour and per minute, and the net activity burn (calories above resting).
5. 5Open the breakdown panel to see how the gross number splits into a resting baseline plus the activity contribution, with the MET formula spelled out.
6. 6Use the comparison panel to see how the same time and weight would burn calories across walking, cycling, running, and swimming, or use the target panel to see how long you would need to keep going to reach common calorie goals.
7. 7Tap Copy report to grab the full summary for a training log, a coach, a food diary, or any spreadsheet.

About this tool

Calories Burned Calculator estimates how much energy you expend during a workout, a hike, a chore, or any other activity using the MET method, the same model used in sports medicine and public health research. A MET (Metabolic Equivalent of Task) is the ratio of an activity's metabolic rate to a resting baseline of about 1 kcal per kilogram per hour. Pick an activity from a curated list of more than 80 entries grouped into Walking and Hiking, Running, Cycling, Gym and Fitness, Sports, Swimming and Water, Home and Daily, and Outdoor and Yard, then enter your body weight and the time you spent. The calculator applies kcal = MET x weight (kg) x duration (hours) and reports the total gross burn (matching what most fitness trackers and the published Compendium of Physical Activities show), the net activity burn that subtracts the resting baseline, the burn rate in kcal per hour and per minute, and a breakdown of the gross number into the resting portion and the activity portion so the math is transparent. Side panels show how the same weight and duration would compare across five common activities (sitting, walking, cycling, running, swimming), how long you would need to keep going to reach common calorie targets (100, 200, 300, 500, 750, 1000 kcal) at the current burn rate, and rough food equivalents (apples, slices of bread, bananas, chocolate squares, cans of cola) for intuition. Weight accepts metric kilograms or imperial pounds with a one-click toggle and automatic conversion of the value you already typed. Duration accepts hours and minutes with quick presets (15, 30, 45, 60, 90 minutes). A search box filters the activity list so you can jump to a specific exercise without scrolling. Numbers are estimates: MET values come from the 2011 Compendium of Physical Activities (Ainsworth et al.) and are population averages, so individual differences in fitness, body composition, age, sex, terrain, and effort can shift the real burn by 10 to 20 percent in either direction. All math runs in your browser, so weights, durations, and activity choices stay on your device with no signup or upload.

Free to use. Works in your browser. No signup, no login.