Calories Burned Calculator

Calories burned walking, running or cycling a given distance and pace.

Overview

Estimates calories expended across various athletic sports, gym workouts, and everyday activities based on Metabolic Equivalent of Task (MET) values.

Calories Burned = MET × Body Weight (kg) × Duration (Hours)

1 MET represents energy expended sitting quietly at rest (~1 kcal/kg/hour). Walking briskly is ~3.8 METs; running at 10 km/h is ~9.8 METs.

Inputs: Weight = 70 kg | Duration = 45 Minutes (0.75 Hours) | MET = 9.8 (Running 6 mph)

Summary: Activity = Running (6 mph) | Weight = 70 kg | Duration = 45 min | Calories Expended = 515 kcal

Workout Energy Tracking: Calculate gross calorie expenditure from gym cardio, cycling, and resistance sessions.
Energy Balance Management: Plan post-exercise meal nutrition to match daily expenditure targets.
Non-Exercise Activity (NEAT): Quantify calories burned through daily walking, household chores, and gardening.

Metabolic Equivalent of Task: the ratio of your working metabolic rate relative to your resting metabolic rate.

Wearables use proprietary algorithms combining optical heart rate, accelerometer motion, and age/weight data, each with varying estimation models.

Running burns slightly more total calories per kilometer due to the vertical mechanical oscillation and energy needed to propel the body airborne.

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Water Intake Calculator - A daily water target from body weight and activity level.
BMR Calculator - Basal metabolic rate — calories burned at complete rest.
Ideal Weight Calculator - A healthy weight range based on height, age and gender.
Body Fat % Calculator - Estimate body fat percentage using the US Navy method.