Calories Burned Calculator

Quickly estimate how many calories you burn from running, cycling, swimming, and more based on your weight and time. Backed by MET values for accuracy.

Results

Calories Burned: —

Calories Per Minute: —

Based on MET values for average intensity

What Is a Calories Burned Calculator?

A Calories Burned Calculator helps you estimate how many calories you use while doing different physical activities. It’s based on your weight, the activity type, how long you do it, and a scientific value called MET (Metabolic Equivalent of Task). Whether you're running, walking, or even gardening, this tool gives you a quick way to track your calorie expenditure.

How Does It Work?

The calculator uses the following formula:

Calories Burned = MET × weight (kg) × duration (hours)

MET values are standardized numbers assigned to each physical activity. For example:

  • Walking at 3 mph = 3.5 METs
  • Running at 6 mph = 9.8 METs
  • Cycling (moderate effort) = 8.0 METs

Why Use a Calories Burned Calculator?

  • Track fitness progress: Monitor how much energy you’re using during workouts.
  • Set weight goals: Calculate calorie deficits for weight loss or maintenance.
  • Plan workouts: Compare which activities burn the most calories.
  • Stay motivated: Seeing your efforts translated into numbers can boost consistency.

MET Values for Common Activities

Use this chart to find the MET (Metabolic Equivalent of Task) for popular activities. Higher MET means more calories burned per minute.

Activity MET Value
Sleeping 0.9
Sitting quietly 1.3
Walking (2 mph) 2.5
Walking (3.5 mph) 4.3
Running (5 mph) 8.3
Running (6 mph) 9.8
Running (7 mph) 11.0
Bicycling (leisure, <10 mph) 4.0
Bicycling (moderate, 12–13.9 mph) 8.0
Swimming (leisure) 6.0
Swimming (vigorous) 9.8
Yoga 2.5
Dancing 5.0
Weightlifting (light/moderate) 3.5
Jump rope (slow) 8.8
Climbing stairs 8.0
Gardening 4.0
Mowing lawn (push mower) 5.5

MET values are estimates based on standard adult effort. Actual energy use can vary by individual.

Frequently Asked Questions

What is a MET value?

MET stands for Metabolic Equivalent of Task. 1 MET equals the energy you use at rest. Activities like jogging or cycling have higher MET values, meaning you’re burning more calories per minute.

Which activity burns the most calories?

High-intensity activities like running, swimming, and jumping rope tend to burn the most calories per minute, especially for longer durations.

Can I enter my own running speed?

Yes! In our calculator, you can choose "Custom MET" or adjust your own pace manually to get more accurate results.

Is this calculator suitable for weight loss tracking?

Absolutely! Use it to estimate how many calories you're burning daily, then compare with your calorie intake to manage your goals.