Calorie Burn Calculator
Estimate calories burned during exercise using MET values. ~50 activities from walking to CrossFit.
Runs entirely in your browser. Nothing is sent to our servers.
About this tool
Estimates calories burned during exercise using the MET (Metabolic Equivalent of Task) system. One MET is the energy you'd burn at rest; an activity at 5 METs uses about 5 times your resting energy. This is the same method fitness trackers and exercise physiologists use as a baseline.
The formula
Calories burned = MET × weight (kg) × duration (hours)
Each activity in the dropdown has a published MET value from the Compendium of Physical Activities (Ainsworth et al.), which is the reference exercise scientists use.
Caveats
MET values are population averages. Your actual burn depends on efficiency, fitness level, terrain, weather, body composition, and many other factors. Estimates are typically within ±15–20% of measured values for most people. Don't use this to fine-tune nutrition for weight loss — for that, use a trend-based approach over weeks rather than calorie-counting per workout.
Frequently asked questions
- Why is my fitness tracker giving a different number?
- Trackers add heart-rate data and personal calibration on top of MET tables. They're usually more accurate for individuals because they're sensing your actual exertion. This tool gives the textbook estimate.
- Does the formula factor in my fitness level?
- No — MET tables are population averages. A very fit person at the same activity burns slightly less (more efficient) than the table predicts; a less-fit person slightly more. The error is typically under 20%.
- Why isn't every activity on Earth listed?
- The list is curated for common activities. The full Compendium has 800+ entries; we picked the ~50 that 95% of people would actually look up.
- Can I use this for weight loss math?
- You can use it to estimate energy burn, but actual weight loss depends on diet far more than exercise calories — and per-workout precision matters far less than the weekly trend. Track your weight over weeks, not individual calorie burns.
Last updated: May 17, 2026