Calories Burned Calculator
Find how many calories you burn during any workout.
Calories Burned Calculator
Estimates calories burned during exercise using MET (Metabolic Equivalent of Task) values for common activities.
Formula: MET × weight(kg) × time(hours). Individual variation is ±15–20%. Source: Ainsworth et al. Compendium of Physical Activities. For a precise measurement, indirect calorimetry (portable metabolic analyser or lab metabolic cart) is available at sports science facilities.
About this calculator
Exercise calorie expenditure is calculated using MET values (Metabolic Equivalent of Task) — a standardised measure of exercise intensity relative to rest. MET × body weight (kg) × duration (hours) = kilocalories burned. Walking at moderate pace has a MET of ~3.5; running at 10 km/h has a MET of ~10; cycling at moderate effort is ~8. Fitness trackers often overestimate exercise calories by 20–50%, particularly for strength training. Exercise typically contributes only 5–15% of total TDEE — non-exercise activity (NEAT) and BMR account for the majority — which is why nutrition is more impactful than exercise alone for fat loss.
How to interpret your results
Your calculated calorie burn is an estimate to inform, not micromanage. Add it to your food tracking only if you chose "sedentary" as your TDEE activity level and are tracking your exercise separately. Do not attempt to "eat back" the full amount — MET estimates have ±15–25% error, and most people overestimate their effort level. If your stated goal is fat loss, treat exercise calories as a bonus deficit rather than something to compensate for in your eating. Focus instead on the trend: as fitness improves, you will burn more calories per session at the same perceived effort because pace and power output increase.
The science and formula
MET (Metabolic Equivalent of Task) = exercise oxygen consumption / resting oxygen consumption. By definition, 1 MET = 3.5 ml O₂/kg/min (resting metabolic rate). Calories = MET × weight (kg) × time (hours). The Compendium of Physical Activities (Ainsworth et al., 2011) is the standard reference, cataloguing over 800 activities with assigned MET values. MET values are derived from group-averaged oxygen consumption measurements during standardised exercise protocols. Excess post-exercise oxygen consumption (EPOC) — elevated metabolism after exercise — adds 6–15% for high-intensity work but is typically small and ignored in simple MET calculations.
Important limitations
MET values are population averages with considerable individual variation based on fitness level, efficiency, body composition, and technique. Heavier individuals burn slightly more calories per kg than lighter individuals at the same MET due to greater absolute oxygen demand. Strength training MET values are especially imprecise because they do not account for rest periods, number of sets, or intensity. The formula also does not capture individual metabolic efficiency differences — some people are naturally more economical movers and burn fewer calories per unit of movement than others.
Frequently Asked Questions
Why do fitness trackers overestimate calories burned?
Fitness trackers use heart rate and motion to estimate exercise calories, but both methods have significant error margins, especially during resistance training where heart rate is elevated by effort rather than aerobic work. Studies show smartwatches overestimate exercise calorie burn by 20–93% depending on the device and activity.
Does weight training burn fewer calories than cardio?
In terms of calories burned during the session, yes — 30 minutes of weight training typically burns 150–250 kcal versus 300–450 kcal for moderate-intensity cardio. However, strength training elevates post-exercise metabolism (EPOC) for longer and builds muscle mass that increases your resting metabolic rate over time.
How much exercise do I need to burn off a specific food?
This framing is counterproductive for most people. A 500 kcal meal requires roughly 45 minutes of running to "burn off," which can create an unhealthy food-exercise relationship. A better approach is managing daily calorie intake directly and using exercise for health, performance, and metabolic rate benefits.
How many calories does a typical gym session burn?
A 60-minute moderate-intensity strength training session burns approximately 200–350 kcal for a 75 kg person. A 60-minute run at 10 km/h burns approximately 600–750 kcal. HIIT sessions (30 minutes) typically fall at 300–450 kcal. Individual variation from these averages can be ±20–30%.
Does exercise increase metabolism after the workout ends?
Yes. EPOC (Excess Post-exercise Oxygen Consumption) elevates metabolism for 2–48 hours post-exercise. Low-intensity aerobic exercise produces minimal EPOC (5–10% of session energy). High-intensity training and strength training produce more significant EPOC (10–20% of session energy). The total additional calorie burn from EPOC is typically 50–150 kcal per session.
Do heavier people burn more calories during exercise?
Yes. Because the MET formula includes body weight (MET × kg × hours), heavier individuals burn proportionally more calories during most activities. A 100 kg person running at 10 km/h burns roughly 40% more calories than a 70 kg person over the same time. This is why weight loss slows as body weight decreases — each session burns fewer absolute calories.
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