Calories burned calculator
Pick your activity, enter your bodyweight and how long you did it, and get an estimate of calories burned based on published MET (metabolic equivalent) values.
Where do these numbers come from?
Each activity's calorie burn is calculated from its published MET value, your bodyweight, and how long you did it, using the standard formula researchers use to convert MET values into an estimated calorie burn. MET values are sourced from the Compendium of Physical Activities, not estimated or invented.
Frequently asked questions
How accurate is this estimate?
It's a solid estimate, not a lab measurement. It's based on published MET (metabolic equivalent) values for each activity, which represent an average across many people, so your actual burn can vary based on effort level, fitness, and individual metabolism. Treat it as a reasonable ballpark, not an exact number.
What is a MET value?
A MET (metabolic equivalent) is a standardized way to describe how metabolically demanding an activity is, relative to sitting still. An activity with a MET of 6 burns roughly 6 times as many calories as resting. The values used here come from the Compendium of Physical Activities, the standard reference researchers use for this kind of estimate.
Why does weightlifting show a lower calorie burn than running?
Weightlifting involves more rest between sets, which lowers the average calorie burn over the full session compared to continuous activities like running. It doesn't mean lifting is less valuable, it burns calories differently and continues to affect your metabolism after the session in ways this kind of simple estimate doesn't capture.
Should I eat back the calories I burn exercising?
That depends on your goal. If you're using the calorie deficit and surplus calculator to plan your intake, it already accounts for your overall activity level, so treat this as a way to understand your workouts, not necessarily as calories to add back on top of your plan.