Free Fitness Tool

Calories Burned Calculator

Work out how many calories you burned in any workout, from a brisk walk to an hour of football. This calories burned calculator uses published MET values, adjusts for your body weight, and lets you stack several activities into one daily total.

  • 50 plus activities
  • kg and pounds
  • Net or gross calories
  • Nothing is uploaded

Hours on the left, minutes on the right.

Pick an activity and your numbers update as you type.

Daily total0 kcal
  1. No activities added yetAdd sessions to build a daily total
Calories burned 0 kilocalories
  • 0kcal per minute
  • 0kcal per hour
  • 0MET intensity
  • 0 gfat equivalent
That is roughly equal to
    Same time, other activities

    Why this calorie burn calculator is more useful

    Most calculators return a single number and leave you guessing. This one shows the intensity behind the number, compares your workout with other activities, and lets you build a full day.

    Net or gross calories

    Your body burns energy even sitting still. Switch to net calories and the tool subtracts your resting burn, which is the honest number for a deficit.

    Build a daily total

    Add the morning walk, the gym session and the evening football, then read one combined figure for the day.

    Published MET values

    Every activity uses a MET value from the Compendium of Physical Activities, the same reference used in exercise research.

    Real world comparisons

    See your burn expressed in bananas, coffees and slices of pizza, which makes the number far easier to judge.

    Side by side bars

    Compare your activity against running, cycling, swimming and weights for the same duration and body weight.

    Private and instant

    Your weight and workouts stay in the browser. No account, no upload, no waiting for a page reload.

    How to calculate calories burned

    1. Choose your activity

      Pick the closest match from the list. Activities are grouped by walking, running, cycling, swimming, gym, sports, studio classes and daily tasks.

    2. Enter your body weight

      Switch between kilograms and pounds. Weight matters because a heavier body moves more mass and burns more energy for the same effort.

    3. Set the duration

      Enter hours and minutes of actual movement. Leave out long rest breaks, since standing between sets burns very little.

    4. Read and stack the results

      Check the calories, the per minute rate and the comparison bars, then press Add to daily total to log another activity.

    The formula behind the numbers

    A MET, or metabolic equivalent of task, describes how hard an activity is compared with sitting quietly. One MET is roughly the energy you use at rest, so an eight MET activity uses about eight times that amount.

    ElementWhat it means
    Gross caloriesMET x 3.5 x weight in kg divided by 200, then multiplied by minutes.
    Net caloriesThe same formula using MET minus one, which removes the energy you would have burned resting.
    Per minute rateTotal calories divided by the minutes of activity, useful for comparing intensities.
    Fat equivalentCalories divided by 9, since one gram of fat holds about nine calories.

    A 70 kg person walking briskly for 45 minutes sits at about 4.3 METs, which works out near 237 calories gross. The same person running at 10 km per hour for 45 minutes reaches roughly 540 calories, because the intensity more than doubles.

    These figures are population averages. Fitness level, terrain, temperature, muscle mass and training age all shift the real number, so treat the result as a solid estimate rather than a lab measurement.

    How to use the result well

    • Do not eat the calories straight back. Wearables and calculators both overestimate. Replacing half of an estimated burn is a safer habit if fat loss is the goal.
    • Use net calories in a deficit. Gross figures include the energy you would have spent anyway, which quietly inflates your daily budget.
    • Compare sessions, not days. The tool is most accurate when you use it to judge whether one workout beats another, rather than to hit an exact number.
    • Count moving time only. Forty five minutes at the gym often means twenty five minutes of real work once rest is removed.
    • Remember the afterburn is small. Hard intervals raise your burn for a while afterwards, but that bonus is usually well under ten percent of the session.
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    Calories burned calculator FAQ

    How accurate is a calories burned calculator?
    Expect a range of roughly ten to twenty percent either side of the true figure. MET values are averages measured across many people, so your fitness, technique and body composition move the real number. It is reliable for comparing activities and tracking trends, less so as an exact daily figure.
    What is the difference between net and gross calories?
    Gross calories count everything you burned during the session, including the energy you would have used sitting on the sofa. Net calories subtract that resting amount and show the extra cost of exercising. Use net figures when you are planning a calorie deficit.
    Why does body weight change the result?
    Moving a heavier body costs more energy, so a 90 kg person burns noticeably more than a 60 kg person doing the identical workout. That is why the MET formula multiplies by your weight in kilograms rather than using a flat number per activity.
    How many calories does walking burn?
    A brisk walk sits around 4.3 METs, which is close to 5 calories a minute for a 70 kg adult, or about 300 calories an hour. A slow stroll drops to roughly 3 calories a minute, while walking uphill can double the figure.
    Does my smartwatch give a better number?
    Not always. Watches add heart rate data, which helps for steady cardio, but they tend to overestimate strength training and any activity where the wrist is still. Treat both as estimates and pick one method so your week to week comparison stays consistent.
    How many calories should I burn a day to lose weight?
    Weight loss comes from total energy balance rather than exercise alone. A deficit of roughly 500 calories a day is a common target for losing about half a kilo a week, and most people find it easier to reach through a mix of diet and activity than through training alone.
    Does building muscle burn more calories at rest?
    A little. Muscle tissue burns roughly 13 calories per kilogram per day at rest, so several kilos of new muscle adds a modest amount. The bigger benefit is that strength training raises the energy cost of the sessions themselves and protects lean mass during a diet.
    Can I add several workouts together?
    Yes. Calculate each activity, press Add to daily total, and the tool keeps a running list with a combined figure. That gives you a realistic picture of an active day that mixes commuting, training and housework.

    Check what your workout is really worth

    Bookmark this calories burned calculator and check any session in a few seconds. It is free, it stays private, and it works on any device.

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