Calories Burned Calculator
Calories Burned Calculator
Estimate the energy cost of walking, exercise, sports and everyday movement. Compare activities or build a multi-activity session, then save a printable summary.
← Explore all free toolsBuild your activity session
Add one activity or combine several. Every estimate uses your body weight, the activity’s MET value and the minutes you spend doing it.
The selected activity has its own intensity-specific MET value. No extra “light / vigorous” multiplier is applied on top.
Your activity session
Build a one-day workout or movement plan. You can remove individual activities, copy a summary, or save the session on this device.
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Active calories subtract the estimated energy you would have used at rest during that same time. They’re useful for comparison, not a precise bonus allowance to eat back. Your TDEE may already include routine movement.
Saved sessions stay only in this browser when local storage is available.
Compare everyday activities
Approximate active calories for the same weight and duration, using representative MET values. Add an activity to personalize this comparison.
How accurate are these numbers?
Calculations use MET values (metabolic equivalents of task), which help compare energy demand across activities. The model is based on body mass and time, not a sensor reading. Fitness, pace, terrain, technique, temperature and rest periods can change your real energy expenditure.
Activity labels and MET values are broad reference examples drawn from the 2024 Adult Compendium of Physical Activities. This resource is designed for standardizing population research, not measuring a person’s exact calorie burn.
The important distinction is movement for health, not compensating for meals. You don’t need to earn your food by exercising. Build a routine you enjoy and can sustain.
How is it calculated?
Gross kcal ≈ MET × body weight (kg) × hours. The active estimate substitutes (MET − 1) for MET. Both assume a standard 1 MET of approximately 1 kcal/kg/hour and do not incorporate personalized resting metabolism.
Explore related tools & guides
Combine activity estimates with a bigger picture of nutrition, movement and recovery.