Calorie Burn Calculator — Calories burned during exercise depend on three things: your body weight (heavier people burn more), the intensity of the activity (a sprint burns more than a walk), and the duration. The standard model is the Metabolic Equivalent of Task (MET), where 1 MET is the energy cost of sitting quietly, and 5 METs is 5× that cost. The formula is: kcal/min = (MET × 3.5 × bodyWeightKg) / 200.
All math runs locally. No weight or activity data leaves your browser.
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What is calorie burn calculator?
Calories burned during exercise depend on three things: your body weight (heavier people burn more), the intensity of the activity (a sprint burns more than a walk), and the duration. The standard model is the Metabolic Equivalent of Task (MET), where 1 MET is the energy cost of sitting quietly, and 5 METs is 5× that cost. The formula is: kcal/min = (MET × 3.5 × bodyWeightKg) / 200.
This tool uses the standard formula with 24 common activities (running, cycling, swimming, yoga, weight lifting, etc.) from the Compendium of Physical Activities (Ainsworth et al., 2000/2011). For unusual activities, enter a custom MET value — most activities fall in the 2-10 MET range.
How to use it
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Enter your body weight
In kilograms. The formula scales by body weight — heavier people burn more calories for the same activity.
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Pick an activity
24 common activities with accurate MET values. Or enter a custom MET value for an unusual activity (climbing, martial arts, specific sport, etc.).
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Enter duration
In minutes. Most accurate for steady-state activities. For HIIT or interval training, the average intensity is what matters.
Examples
30 min running at 6 mph, 70 kg person
A common cardio session.
Result: MET 9.8 × 3.5 × 70 / 200 = 12.0 kcal/min × 30 = 360 kcal
45 min yoga (Hatha), 70 kg person
A lower-intensity session.
Result: MET 2.5 × 3.5 × 70 / 200 = 3.1 kcal/min × 45 = 140 kcal
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Last reviewed: 2026-08-23