How this Calories Burned Calculator estimates your workout

“Calories burned” sounds simple, but your body is doing a lot of math under the hood. You burn energy just to stay alive (breathing, circulating blood, maintaining body temperature), and you burn extra energy when you move. This calculator focuses on the exercise portion — the extra calories associated with a specific activity for a specific amount of time.

The method used here is the MET method. MET stands for Metabolic Equivalent of Task. A MET value compares the energy cost of an activity to your resting energy use. By definition, 1 MET is roughly the energy your body uses at rest. Activities are measured in multiples of that: for example, light walking might be around 2.8–3.5 MET, while hard running can be 10+ MET.

Once you have a MET value, calorie estimation becomes straightforward: the calculator converts your weight to kilograms, converts your workout time to hours, and multiplies them together with the MET. We also let you apply an optional intensity multiplier. This does not change the science — it simply helps you nudge an “average” MET estimate up or down to match your real-world effort. A brisk uphill walk, for example, often feels closer to a higher MET than flat-ground walking.

• It’s an estimate: Two people doing the “same” workout can burn different calories based on fitness, efficiency, and biomechanics.
• It’s best for comparison: The most useful way to use calorie-burn estimates is to compare routines and stay consistent.
• It doesn’t include your full day: This number is for the workout itself. Your total daily burn includes BMR + daily movement + digestion.

The MET formula (with a clear breakdown)

The core equation used by this calculator is:

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

Here’s what each part does:

• MET: How intense the activity is compared to resting. Higher MET = more energy per unit time.
• Weight (kg): Heavier bodies typically use more energy to move, so calories increase with weight.
• Duration (hours): Longer workouts burn more calories. Doubling time roughly doubles calories (all else equal).

• lb → kg: kg = lb ÷ 2.20462
• minutes → hours: hours = minutes ÷ 60

If you select “Very hard (1.2×)”, the calculator effectively adjusts the MET upward by 20%. That’s a practical way to handle real workouts where speed, hills, intervals, or form changes effort. If you want full control, you can skip the intensity dropdown and type a MET directly in the MET override box.

Calories burned examples (walking, running, cycling)

Examples make this feel real. Below are a few common scenarios using typical MET values. Your result will change based on your weight, duration, and intensity — but these give you a sense of scale.

Suppose you weigh 160 lb (about 72.6 kg) and brisk-walk for 45 minutes. Brisk walking is often around 4.3 MET. Duration is 45/60 = 0.75 hours. Calories ≈ 4.3 × 72.6 × 0.75 ≈ 234 calories.

If you weigh 180 lb (81.6 kg) and run moderately for 30 minutes, a common MET estimate is 9.8 MET. Duration is 0.5 hours. Calories ≈ 9.8 × 81.6 × 0.5 ≈ 400 calories.

If you weigh 140 lb (63.5 kg) and cycle moderately for 60 minutes, cycling moderate is often around 6.8 MET. Duration is 1 hour. Calories ≈ 6.8 × 63.5 × 1 ≈ 432 calories.

• Use examples to sanity-check your output (e.g., 30 minutes of easy walking is usually not 900 calories).
• Use your own weight and time — those are the biggest drivers besides intensity.
• Use the intensity slider when your “moderate” is different from someone else’s “moderate”.

How to use calorie-burn estimates for real goals

A calorie-burn number is most valuable when you connect it to consistent habits. Here are a few ways people use it:

• Workout planning: Compare two routines (e.g., 45 min brisk walk vs 30 min run) and choose what you can repeat.
• Weekly targets: Instead of chasing a huge single workout, aim for a weekly total (example: 1,500–2,500 “exercise calories” per week).
• Consistency over perfection: If the estimate is off by 10–20%, it still helps you compare your own workouts over time.
• Fueling: If you train hard, you may need to replace some calories with carbs/protein for recovery.

• If your number feels too high, double-check: weight unit (lb vs kg), minutes, and activity choice.
• Don’t “eat back” 100% of exercise calories unless you’re tracking carefully — many people overestimate burns.
• If your goal is fat loss, pair workouts with an overall plan (maintenance calories + deficit strategy).

Calories Burned Calculator FAQs

• Is the MET formula accurate?

  It’s a widely used estimate method and is very good for comparing activities. It’s not perfect for individuals, because real burn depends on fitness, movement efficiency, and conditions (hills, wind, heat). Think of MET as a strong “baseline estimate” rather than an exact measurement.

• Why do different calculators give different answers?

  They may use different MET tables, include or exclude resting calories, or assume different speeds for “walking” and “running.” Also, some tools estimate from heart rate, which can differ from MET-based estimates.

• Should I use lb or kg?

  Either is fine. Use what you know. The calculator converts lb to kg behind the scenes because the MET formula uses kilograms.

• What is a “MET override” and when should I use it?

  MET override lets you enter your own MET number. Use it if you already know a MET value from a trusted source, or if you want to match another fitness app’s estimate by dialing in a MET that fits your pace.

• Does this include calories burned after the workout (afterburn/EPOC)?

  No. Afterburn exists (especially after intense training), but it varies and is difficult to estimate reliably. This calculator focuses on the workout itself.

• How do I use this for weight loss?

  Start with your maintenance calories (TDEE), then create a small deficit. Use workouts to support the plan, not replace it. Many people find that a consistent routine plus a modest deficit works better than extreme exercise alone.

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