Calories Burned Calculator: How Many Calories Did You Burn?

Your Metrics

We use these to personalize the calorie estimate for your body.

yrs

Please enter a valid age (10–110 years).

Enter a valid height (1–8 ft).

Inches

Inches must be 0–11.

lbs

Please enter a valid weight (50–1500 lbs).

Your Activity

Select what you did and how hard you worked.

Please select an activity.

Please select an intensity level.

min

E.g., 30 for a half-hour run, 45 for a swim session, 60 for a full gym workout.

Please enter a valid duration (1–1440 minutes).

Your Results

Based on your inputs

Total Calories Burned

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kcal

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Active vs. Resting Breakdown

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from the exercise itself

—

your body burns at rest

Active: —% Resting: —%

Fun Fact — Real-World Equivalent

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⚠️ Note: This estimate is based on the MET method combined with your personal BMR. Actual results vary with fitness level, body composition, exercise form, and environmental factors. Use this as a helpful guide, not a precise medical measurement. Consult a healthcare professional for personalized guidance.

How Does This Calculator Work?

Most basic calculators just multiply MET × weight × time. This tool goes further — it also computes your personal BMR so it can split your total calories into active (from the exercise) and resting (what your body burns just staying alive).

BMR (Basal Metabolic Rate) is the number of calories your body burns in 24 hours doing absolutely nothing — just keeping your heart, lungs, and organs running. This calculator uses the gold-standard Mifflin-St Jeor equation, the formula most recommended by registered dietitians today.

Males: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Females: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

MET (Metabolic Equivalent of Task) is a standardized scientific number that describes an activity's energy demand relative to sitting still (MET = 1.0). A MET of 9 means your body is working 9× harder than rest. Sports scientists have measured hundreds of activities and published their MET values in the Compendium of Physical Activities.

Calculation steps:
Total calories = MET × body weight (kg) × duration (hours)
Resting calories = (daily BMR ÷ 1440) × duration (minutes)
Active calories = Total − Resting

Activity	Intensity	MET
🏃 Running	Casual (~5 mph)	8.3
🏃 Running	Moderate (~6 mph)	9.8
🏃 Running	Vigorous (~7.5 mph)	11.8
🚴 Cycling	Leisurely (<10 mph)	4.0
🚴 Cycling	Moderate (12–14 mph)	8.0
🚴 Cycling	Racing (>16 mph)	12.0
🚶 Walking	Stroll (~2 mph)	2.5
🚶 Walking	Brisk (~3.5 mph)	4.3
🚶 Walking	Power Walk (~4.5 mph)	7.0
🏋️ Weight Lifting	Light effort	3.5
🏋️ Weight Lifting	Vigorous effort	6.0
⚡ HIIT / Circuit	High intensity intervals	8.0
🔄 Elliptical	Moderate effort	5.0
🏊 Swimming	Casual / Leisurely	5.8
🏊 Swimming	Vigorous Laps	9.8

MET values: Ainsworth BE et al., "2011 Compendium of Physical Activities." Medicine & Science in Sports & Exercise, 43(8), 1575–1581.