Calorie Burn Calculator

Calculate calories burned during exercise and daily activities based on your weight and duration.

Weight (kg)

Activity

Duration (minutes)

Enter your weight, activity, and duration above to calculate calories burned

How calorie burn is calculated

This calculator uses MET (Metabolic Equivalent of Task) values — a standardised measure of exercise intensity. 1 MET = energy spent sitting quietly.

Calorie Formula

Calories = MET × Weight (kg) × Time (hrs)

Example: 70 kg person running (MET 10) for 30 min → 10 × 70 × 0.5 = 350 kcal

MET Scale

Light: MET 1.5–3 | Moderate: 3–6 | Vigorous: 6+

MET values sourced from the Compendium of Physical Activities (Ainsworth et al.)

Frequently asked questions

Why do heavier people burn more calories?

Calorie burn is directly proportional to body weight because moving a heavier mass requires more energy. This is why the same activity burns more calories for a 90 kg person than a 60 kg person.

Are these net or gross calories?

These are gross (total) calories, including your resting metabolic rate. Net calories burned would subtract the calories you would have burned anyway at rest (roughly 1–1.5 kcal/min). For most practical purposes, gross calories are used for tracking.

How accurate are MET-based calculations?

MET calculations are estimates with an average error of 10–20%. Individual factors like fitness level, terrain, temperature, and technique affect actual calorie burn. A fit person burns fewer calories at a given MET than an unfit person doing the same activity.

How many calories should I burn per day to lose weight?

A deficit of 500 kcal/day leads to approximately 0.5 kg of weight loss per week (1 kg ≈ 7700 kcal). This can come from both eating less and exercising more. Sustainable weight loss is 0.5–1 kg per week.

What is the highest calorie-burning exercise?

High-intensity activities like running fast, jump rope, HIIT, and swimming vigorously have the highest MET values (8–12+). However, total calories burned depends on duration too. A 60-min moderate walk can burn more than a 10-min sprint.