Calories Burned Calculator

How calories-burned estimates work

This calculator uses MET (metabolic equivalent of task) values, a standard way exercise scientists express energy cost relative to resting metabolism. Calories are estimated as MET × bodyweight in kilograms × hours of activity.

MET values represent averages for a given activity at a typical intensity, so your actual burn will vary with pace, terrain, effort, and individual metabolism. Treat the result as a reasonable estimate, not an exact figure.

For walking specifically at different paces, see the walking calories calculator.

Where these numbers come from

The formulas and default values in this calculator are based on:

• Compendium of Physical Activities (Ainsworth et al.), standard MET values by activity

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.