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Calorie Burn Calculator (Exercise & MET)

ДанныеМатематика

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ВХОД

Автоматический процесс

How many calories will I burn?

How long to burn a target?

Активность

Body weight

Duration (minutes)

How long you did this activity

Target calories

Calories you want to burn off

ВЫХОД

Клиентская сторона

Choose an activity, weight, and duration to see calories burned.

At a glance

Метрическая	Ценить
Активность	-
MET value	-
Body weight	-
Продолжительность	-
Calories burned	-
Calories per minute	-
Calories per hour	-

Same activity at different intensities

Активность	MET	Calories (this duration)	Calories / hour
Результат появится здесь

How long to burn it off

Food	Time at this activity
Apple (95 kcal)	-
Banana (105 kcal)	-
Slice of pizza (285 kcal)	-
Cheeseburger (300 kcal)	-
Chocolate bar (235 kcal)	-
Bagel with cream cheese (350 kcal)	-
Latte, 16oz (200 kcal)	-
Beer, 12oz (155 kcal)	-
Wine, 5oz (125 kcal)	-
Ice cream, 1 cup (270 kcal)	-

MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). Formula: Calories = MET × weight (kg) × time (hours). Results are estimates; actual burn varies with intensity, fitness level, body composition, and environmental factors.

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Гид

Calorie Burn Calculator (Exercise & MET)

Find out how many calories you burn during exercise using standardized MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Choose from 100+ activities across cardio, sports, strength, mind-body, dance, and daily life — then enter your body weight and either how long you exercised or how many calories you want to burn.

Как использовать

Выберите режим: How many calories will I burn? (enter duration) or How long to burn a target? (enter target calories).
Select your activity from the grouped list (Cardio, Sports, Strength & Gym, Mind-Body, Martial Arts & Dance, Daily Life & Household).
Enter your body weight in either kilograms or pounds.
Enter either duration in minutes or a target calorie number.
Results update instantly, including a summary, an intensity comparison for the same activity family, and a “how long to burn off” reference for popular foods.

Возможности

100+ activities – Standardized MET values from Ainsworth et al. (2011) Compendium of Physical Activities.
Two calculation modes – Forward (calories from duration) and reverse (duration from target calories).
Metric and imperial – Body weight in kg or lb.
Intensity comparison – See how calorie burn changes across variants of the same activity (e.g., walking slow vs brisk, running 6 mph vs 10 mph).
“Burn off” reference table – How long the chosen activity takes to burn common foods like a slice of pizza, a beer, or an ice cream cup.
Мгновенные результаты – Recalculates as you change any input, no submit needed.
Privacy-friendly – Everything runs in your browser; no weight or activity data leaves your device.

 Часто задаваемые вопросы

What is a MET value?

MET stands for Metabolic Equivalent of Task. One MET equals the energy you use at complete rest — roughly 1 kcal per kilogram of body weight per hour. An activity rated at 8 METs uses energy at 8x your resting rate. MET values are published in the Compendium of Physical Activities (Ainsworth et al., 2011), the standard reference used in exercise science.
How is calorie burn calculated?

The standard formula is: Calories = MET x weight (kg) x time (hours). For example, brisk walking (5.0 MET) for a 70 kg person for 30 minutes = 5.0 x 70 x 0.5 = 175 kcal. The calculator does the unit conversions and shows per-minute and per-hour rates as well.
Why does intensity matter so much?

Calorie burn scales linearly with MET, and MET scales steeply with intensity. Walking at 2 mph (2.8 MET) burns roughly 40 percent of what brisk walking at 4.5 mph (7.0 MET) burns over the same time. Running 10 mph is about 80 percent more efficient per minute than jogging 5 mph. That is why the intensity comparison table is useful when planning a workout.
How accurate are MET-based estimates?

MET-based estimates are good population averages but can vary by 10 to 30 percent for any given person. Actual burn depends on fitness level, body composition, age, ambient temperature, terrain, and efficiency of movement. Treat the numbers as ballpark targets, not precision measurements. For research-grade accuracy, indirect calorimetry or doubly labeled water are the gold standards.
Does this include my basal metabolic rate?

The MET formula technically includes resting metabolism (1 MET is rest). For practical exercise planning, most people treat the result as 'extra' calories burned beyond what they would have used sitting still. The difference is small — about 1 kcal per kg of body weight per hour — and is usually ignored unless you are doing precise energy-balance work.