HIFreeTools
ENES

Free Calories Burned Calculator

Estimate how many calories you burn during a workout using the standard MET (Metabolic Equivalent of Task) method — choose an activity, enter your body weight, and set the duration.

Calories burned
343 kcal

MET 9.8 × 70.0 kg × 0.50 h ≈ 11.4 kcal/min. An estimate of energy expended above complete rest — actual burn varies with fitness, intensity, and body composition.

Estimate only. This tool is for general information only and is not medical advice or a diagnosis. Results are estimates based on the formula shown. Consult a qualified healthcare professional for guidance about your own situation.

Quick answer

Calories burned is estimated as MET × body weight in kilograms × duration in hours, where MET is the metabolic equivalent of the activity. For example, running at 6 mph (MET 9.8) for 30 minutes at 70 kg burns about 9.8 × 70 × 0.5 = 343 kcal. It is a population estimate, not an exact measurement.

Formula & method

The calculator uses the MET (Metabolic Equivalent of Task) method, the standard approach in exercise physiology. One MET equals the energy cost of sitting quietly, roughly 1 kcal per kilogram of body weight per hour. Each activity has a published MET value from the Compendium of Physical Activities; for example walking briskly is about 4.3 METs and running 6 mph is 9.8 METs. The estimate is calories = MET × body weight (kg) × duration (hours). Duration in minutes is converted to hours by dividing by 60, and weight in pounds is converted to kilograms by multiplying by 0.45359237. The result reflects total energy expended during the activity (it already includes resting metabolism, since 1 MET is the resting baseline). Actual energy use varies with fitness level, exercise intensity, terrain, and body composition, so treat the number as a useful approximation rather than an exact figure.

Examples

Example 1: Running 6 mph for 30 minutes (70 kg)
Input
Activity: running 6 mph (MET 9.8), weight 70 kg, duration 30 min
Result
≈ 343 kcal
Why
9.8 × 70 × (30/60) = 9.8 × 70 × 0.5 = 343 kcal.
Example 2: Brisk walking for 60 minutes (70 kg)
Input
Activity: casual walking 2.5 mph (MET 3.5), weight 70 kg, duration 60 min
Result
≈ 245 kcal
Why
3.5 × 70 × (60/60) = 3.5 × 70 × 1 = 245 kcal.
Example 3: Cycling 12–14 mph for 45 minutes (80 kg)
Input
Activity: cycling moderate (MET 7.5), weight 80 kg, duration 45 min
Result
≈ 450 kcal
Why
7.5 × 80 × (45/60) = 7.5 × 80 × 0.75 = 450 kcal.
Example 4: Swimming laps for 40 minutes (65 kg)
Input
Activity: swimming laps moderate (MET 8.0), weight 65 kg, duration 40 min
Result
≈ 347 kcal
Why
8.0 × 65 × (40/60) = 520 × 0.6667 = 346.7, rounded to 347 kcal.

When to use this tool

  • Estimating how many calories a specific workout burned for a fitness or weight-management log.
  • Comparing the energy cost of different activities, such as walking versus running versus cycling.
  • Planning a calorie deficit or surplus by combining exercise burn with your daily intake.
  • Setting a realistic duration or intensity target to reach a calorie-burn goal for a session.
  • Roughly checking whether a fitness tracker's calorie estimate is in a reasonable range.

Common mistakes

  • Entering body weight in pounds while the calculator expects kilograms (or vice versa). Use the kg/lb toggle so the conversion is handled for you — 1 lb = 0.45359237 kg.
  • Putting duration in hours instead of minutes. The duration field expects minutes; 1 hour is 60, not 1.
  • Treating the result as exact. MET values are population averages, so real burn varies with fitness, intensity, and body composition.
  • Double-counting resting calories. The MET estimate already includes your resting metabolism during the activity, so don't add BMR on top of it.
  • Using a MET value for the wrong intensity — light cycling and vigorous cycling have very different METs, so pick the option that matches your effort.

Frequently asked questions

What is a MET?

A MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to sitting at rest. One MET is roughly 1 kcal per kilogram of body weight per hour, so an activity rated at 8 METs uses about eight times the energy of resting.

How accurate is the MET method?

It gives a reasonable population-level estimate but not an exact figure. Published MET values are averages, so your actual burn depends on fitness, intensity, terrain, equipment, and body composition. Expect the real number to differ by 10–20% or more.

Does this include the calories I'd burn at rest anyway?

Yes. Because 1 MET equals resting metabolism, the MET formula already includes the calories you would have burned just sitting during that time. You should not add your BMR on top of this result.

Why does body weight matter?

Energy expenditure scales with body mass: moving a heavier body costs more energy. That's why the formula multiplies the MET value by your weight in kilograms — two people doing the same activity for the same time burn different amounts based on weight.

Should I use net or gross calories for weight loss?

This tool shows gross calories burned during the activity. For a precise energy balance some people subtract the resting calories they'd have burned anyway, but for everyday planning the gross estimate is commonly used. Consistency matters more than the small difference.

Can I trust this for medical or clinical decisions?

No. This is a general fitness estimate for information only, not medical or nutritional advice. If you have a health condition or specific dietary needs, consult a doctor or registered dietitian.

Sources & references

External references open in a new tab. We are independent and not affiliated with these organizations.

Disclaimer

This tool is for general information only and is not medical advice or a diagnosis. Results are estimates based on the formula shown. Consult a qualified healthcare professional for guidance about your own situation.

  • ✓ Free to use
  • ✓ No sign-up required
  • ✓ Runs entirely in your browser — nothing is uploaded.
  • ✓ Formula and method shown above
Last updated: How we calculateReport a correctionDisclaimer

Provided “as is” for general information only — results may be inaccurate, so verify before you rely on them. No warranty; use at your own risk.

Built and reviewed by HIFreeTools against the formula shown above and any authoritative references cited on this page. See our methodology and editorial standards.

Related tools

Embed this tool on your site

Free to embed, no sign-up. Paste this code where you want the calories burned calculator to appear: