Activity

Calories Burned Calculator

Estimate what a session burns from documented MET values, your weight and the duration, and compare activities side by side.

Turn this into a weekly routine

A coach turns single sessions into a sustainable routine that matches your goal.

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Calorie Deficit CalculatorDaily target for a chosen weekly loss, and how long to your goal. TDEE CalculatorYour total daily energy expenditure by activity level. Heart Rate Zone CalculatorYour five training zones from max and resting heart rate.

Example

45 minutes of running at 6 mph for a 180 lb person burns about 600 kcal; the same time of brisk walking about 260 kcal.

Method and formula

Calories per minute = MET × 3.5 × weight (kg) / 200. MET values come from the 2011 Compendium of Physical Activities (Ainsworth et al.).

Limits

• MET values are averages; fitness, technique and true intensity change the real number by 20 % or more.
• Fitness trackers use the same kind of estimate; none of them measure calories directly.

FAQ

Which exercise burns the most calories?

Per minute: running fast, jump rope and vigorous swimming. Per week: the one you can repeat consistently.

Should I eat back the calories I burned?

Partly, and only if your daily calorie target does not already include training. Estimates run high, so eat back half at most.

Free educational tool. Body composition, calorie and heart rate values are estimates from published formulas, not medical measurements. They do not replace a professional assessment. No weight-loss recommendation is intended for people under 18.