Calories Burned Calculator
Use this professional calories burned calculator to estimate energy expenditure for hundreds of activities using validated MET values. Designed for athletes, coaches, clinicians, and everyday movers seeking fast, accurate insights.
Calculator
Results
Estimates update when you calculate. Values are rounded for readability.
Note: Estimates are based on the Compendium MET method and may vary with fitness level, environment, and technique.
Data Source and Methodology
Authoritative Data Source: Ainsworth BE, Haskell WL, Herrmann SD, et al. The Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43(8):1575–1581. Direct link to the Compendium.
Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte.
The Formula Explained
Calories per minute:
$$\mathrm{kcal}_{\text{per min}}=\frac{\text{MET}\times 3.5 \times \text{weight}_{\mathrm{kg}}}{200}$$
Total calories:
$$\mathrm{kcal}_{\text{total}}=\mathrm{kcal}_{\text{per min}}\times t_{\text{min}}$$
Unit conversion and energy equivalence:
$$\text{weight}_{\mathrm{kg}}=\text{weight}_{\mathrm{lb}}\times 0.45359237 \quad\quad \mathrm{kJ}=\mathrm{kcal}\times 4.184$$
Glossary of Variables
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- Activity: The type of physical task performed, mapped to a MET value.
- MET: Metabolic Equivalent of Task (dimensionless); 1 MET ≈ resting energy use.
- Body weight: Your mass used to scale energy cost (kg or lb). Internally converted to kg.
- Duration: Total time spent doing the activity (minutes). Input via hours and minutes.
- Calories per minute: Energy expenditure rate during the activity (kcal/min).
- Total calories: Energy expenditure over the entire duration (kcal).
- Energy (kJ): Calories converted to kilojoules (kJ = kcal × 4.184).
How It Works: A Step-by-Step Example
Scenario: Jamie weighs 70 kg and runs at 6.0 mph (9.7 km/h) for 30 minutes. The Compendium MET is 9.8.
- Compute kcal per minute:
$$\mathrm{kcal/min}=\frac{9.8\times 3.5\times 70}{200}=12.005\ \mathrm{kcal/min}\ (\approx 12.01)$$
- Total calories:
$$\mathrm{kcal}_{\text{total}}=12.005\times 30=360.15\ \mathrm{kcal}\ (\approx 360\ \mathrm{kcal})$$
- Energy in kJ:
$$\mathrm{kJ}=360.15\times 4.184=1506.2\ \mathrm{kJ}$$
Frequently Asked Questions (FAQ)
What is a calories burned calculator?
It estimates your energy expenditure for a chosen activity based on standardized MET values, your weight, and the time you spend doing it.
Where do the MET values come from?
From the peer‑reviewed Compendium of Physical Activities by Ainsworth et al., widely used in research and clinical settings.
Should I use Auto or Custom MET?
Auto uses the Compendium’s MET for the selected activity. Use Custom if you have a lab‑measured MET or a context‑specific value.
Does speed/pace matter?
Yes. Many activities list multiple speeds with different METs. Choose the entry that best matches your pace.
Why might my wearable show a different number?
Wearables use proprietary models incorporating heart rate, GPS, and movement data. The Compendium method is standardized but not personalized to your physiology.
Is there a minimum duration?
Yes. The calculator requires at least 1 minute total duration to produce a result.
Is this medical advice?
No. This tool is for education. Talk to a healthcare or exercise professional for personalized guidance.