Calories Burned Calculator

This calculator uses the MET formula: kcal = MET x weight in kilograms x hours. MET (Metabolic Equivalent of Task) values come from the Compendium of Physical Activities by Ainsworth et al., the same reference used by clinical exercise physiologists. 1 MET equals roughly 1 kcal per kg of body weight per hour, the rate of energy use at quiet rest.

Wearables add heart rate, motion, and personal calibration data, so they can be more or less accurate than a MET estimate. Independent studies put consumer-grade trackers at plus or minus 15 to 30 percent for energy expenditure. The MET formula gives you a clean, repeatable baseline that does not drift between devices.

Real-world variance is roughly plus or minus 10 to 20 percent. Fitness level, terrain, temperature, effort, technique, and resting metabolism all shift the actual burn. Treat the result as a planning estimate, not a precise count, and adjust based on how your weight responds over 2 to 4 weeks.

Calories burned during exercise are only part of the picture. For your full daily total, use the BMR Calculator to find resting needs, then the Calorie Calculator (TDEE) to add general activity. Add specific workouts from this calculator on top only if your TDEE activity factor is set to sedentary, otherwise you risk double counting.

Yes. The MET formula scales linearly with body weight: a 90 kg person burns about 50 percent more calories than a 60 kg person for the exact same activity and duration. That is why generic 'calories per mile' tables can be misleading for anyone outside the average weight range they were built on.