Calories Burned Calculator
Estimate calories burned during exercise using verified MET (metabolic equivalent) values for walking, running, cycling, and swimming, based on your body weight and session duration.
Calculator Inputs
Enter your body weight, matching the unit selected below.
Enter total activity duration in minutes.
- Estimated Calories Burned
- 128.63
- Calories Burned / Hour (at this pace)
- 257.25
About these results
CalcSpectrum calculators produce automated estimates using established formulas and the specific values you enter. Because real-world outcomes depend on input accuracy, mathematical assumptions, and rounding conventions, please verify critical figures with an appropriately qualified financial, tax, medical, legal, or other professional, as relevant.
Health & Fitness Notice: Wellness and body metric calculations provide informational estimates based on generalized population formulas. They do not provide medical diagnosis, clinical advice, or treatment plans. Consult an appropriately qualified medical or healthcare professional for personal guidance.
How It's Calculated
Formula
This calculator estimates calories burned during exercise using the standard MET (metabolic equivalent of task) formula: kcal per minute equals MET x 3.5 x body weight in kilograms, divided by 200. MET values describe how many times more energy an activity uses compared to sitting still (1 MET) — because that baseline is already resting energy expenditure, this is a GROSS calorie estimate (it includes the calories you'd have burned at rest anyway), not calories burned above rest. This calculator supports a deliberately small, cross-verified set of Compendium of Physical Activities entries — walking (3.5 MET, 3.0 mph, level ground, moderate pace), running (9.8 MET, 6 mph / 10 min/mile), cycling (8 MET, leisure, moderate effort, 12-13.9 mph), and swimming (6 MET, leisurely/general, not lap swimming) — rather than a large table of estimated intensities. This is an estimate for general informational and educational purposes, based on a published formula — it is not a medical diagnosis, and it is not a substitute for individualized advice from a qualified healthcare provider. This is an ENERGY EXPENDITURE ESTIMATE, not a personalized fitness or weight-loss prescription: actual calories burned depend on individual physiology (fitness level, body composition, effort within the activity), terrain, and technique, and can differ meaningfully from this estimate.
Worked Examples
70 kg walking for 30 minutes
- MET value: 3.5 (walking, moderate pace)
- kcal/min = 3.5 × 3.5 × 70 / 200 ≈ 4.29
- Total: 4.29 kcal/min × 30 min ≈ 128.6 kcal
80 kg running for 45 minutes
- MET value: 9.8 (running, ~6 mph)
- kcal/min = 9.8 × 3.5 × 80 / 200 ≈ 13.72
- Total: 13.72 kcal/min × 45 min ≈ 617.4 kcal
Frequently Asked Questions
What is a MET?
A MET (metabolic equivalent of task) measures how many times more energy an activity uses compared to resting. Sitting quietly is 1 MET; an activity at 8 METs uses roughly 8 times the energy of sitting still.
Why only four activities?
Each MET value shown here was cross-checked against multiple independently published exercise-physiology references and only included where those sources agreed. Rather than approximate MET values for additional activities, this calculator supports only the verified set.
Does this account for my fitness level or effort?
No. MET values are population averages for a described activity intensity — actual energy expenditure varies with individual physiology, technique, and effort. Use this as a general estimate, not an exact measurement.