Calories burned
calculator
Calories burned depend on three things: how hard the activity is (its MET value), how much you weigh, and how long you keep going. Pick an activity and get a solid estimate.
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How the estimate works
The standard formula is calories per minute = MET × 3.5 × body weight in kg ÷ 200, where MET is how many times harder than rest an activity is. Running is about 9.8 MET, brisk walking 3.5, cycling 7.5. Multiply by your minutes for the total.
Why your number varies
MET tables are population averages; your real burn shifts with fitness, terrain, intensity and how efficiently you move. Treat the figure as a good ballpark, not a precise measurement, and keep the settings the same when you compare sessions. For a daily target, pair this with your TDEE.
Calories burned FAQ
No. They use average MET values, so they are a reliable estimate rather than a lab measurement. Your actual burn depends on fitness, intensity and body composition.
A MET is a multiple of your resting energy use. Sitting is 1 MET; an activity at 8 MET burns roughly eight times as many calories per minute as resting.
Yes. Heavier bodies burn more for the same activity because moving more mass takes more energy, which is why weight is in the formula.
That depends on your goal. Many people eat back only part of them, since exercise burn is easy to overestimate. Adjust based on real results over a few weeks.