Calories Burned Calculator

Calculate how many calories you burn during any exercise or activity

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Calories Burned
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cal/minute
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cal/hour
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g fat burned
Quick Select Activity
🏃 Running
MET 8
🚴 Cycling
MET 7
🚶 Walking
MET 5.5
🏊 Swimming
MET 8
⚡ HIIT
MET 8
🧘 Yoga
MET 5
How to Use the Calories Burned Calculator
1
Enter your body weight in kg or lbs
2
Select the activity or exercise from the dropdown
3
Enter the duration in minutes
4
Click Calculate to see calories burned and grams of fat used
About This Calories Burned Calculator

This calculator uses the MET (Metabolic Equivalent of Task) formula to estimate calorie burn: Calories = MET × weight (kg) × duration (hours). MET values represent how many times more energy an activity uses compared to rest. Running has a MET of ~8, while sitting has a MET of ~1.5.

To lose 1 kg of body fat, you need to burn approximately 7,700 calories. Our calculator shows you how many grams of fat each session burns, helping you track your fitness progress accurately.

Frequently Asked Questions
This calculator uses MET values from published research and provides a reliable estimate within 10–20% of actual calorie burn. Individual factors like fitness level, metabolism, and terrain can affect actual results. For precise measurement, use a heart rate monitor.
For a 70 kg person running at a moderate pace (MET 8): 8 × 70 × 0.5 = 280 calories in 30 minutes. Heavier people burn more calories for the same activity because more energy is needed to move greater mass.
1 kg of body fat contains approximately 7,700 calories. To lose 1 kg per week, you need a deficit of about 1,100 calories per day through a combination of exercise and reduced calorie intake.