Calorie Burner Calculator
Estimate calories burned using activity and duration.
How calories burned are estimated
This calorie burn calculator uses MET values — metabolic equivalents — which express how hard an activity is compared with sitting still. Walking briskly is about 3.5 METs, running is 8 or more, sleeping is 0.9. Combine the MET of your activity with your body weight and how long you kept it up, and you get a solid estimate of the energy you actually spent.
How to use the Calorie Burner Calculator
- Choose your Activity from the list — each carries its own MET value.
- Enter your Weight (kg); heavier bodies burn more for the same movement.
- Enter the Duration (minutes).
- Read the calories burned.
Formula and a worked example
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes
The 3.5 is oxygen consumption in millilitres per kilogram per minute at rest, and dividing by 200 converts oxygen use into kilocalories. Weight matters because moving a larger mass costs more energy.
Worked example
A 70 kg person walking briskly (3.5 METs) for 45 minutes burns about 193 kcal. Running at 8 METs for the same 45 minutes burns roughly 441 kcal — well over twice as much for the same time spent.
Frequently asked questions
How accurate are calorie burn estimates?
They are estimates, typically within 10–20% for steady activities. Fitness level, terrain, temperature and efficiency all shift the real figure.
Does the calculator include the calories I would burn anyway?
Yes, gross calories include your resting burn for that period. To find the extra cost of exercising, subtract roughly one MET-hour per hour of activity.
Why does weight change the result?
Because energy cost scales with the mass being moved. Two people doing identical exercise burn different amounts if they weigh differently.
How many calories should I burn to lose weight?
Roughly 7,700 kcal equals one kilogram of fat. A daily deficit of 500 kcal from diet and activity together gives about half a kilogram a week.
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