Calculation details
Planning estimate only, not financial, tax, or legal advice. Verify assumptions and current rules before making decisions.
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What does this calculator estimate?
A calories-burned calculator estimates how many calories an activity uses, based on your weight, the activity's MET value, and duration. Enter your weight, activity, and time to see the estimate.
- kcal = MET × 3.5 × kg ÷ 200 × minutes
- METs come from the Compendium of Physical Activities
- Weight in kg = lb × 0.453592
How calorie estimates work
The MET (metabolic equivalent) of an activity is its energy cost relative to resting: a MET of 1 is sitting quietly, 4 is brisk walking. The standard formula multiplies MET × 3.5 × body weight (kg) ÷ 200 to get calories per minute, then by duration.
Limitations to watch for
The estimate is for a typical adult — actual burn varies with fitness, age, terrain, and intensity. It doesn't include the calories your body burns at rest (BMR), so it's the activity's marginal burn. MET tables are averages; your effort may differ.
How to use it in practice
Pick the activity closest to what you did and be honest about duration. Use the estimate for planning — weight management is about total energy balance, not single-exercise numbers. Pair it with your BMR/TDEE for the full picture.
['Enter your weight (lb or kg).', 'Choose an activity or enter a custom MET value.', 'Enter the duration; the tool computes calories burned.']
How this calculator works
Formula
Calories burned = MET × 3.5 × weight (kg) ÷ 200 × minutes. The MET value is the activity's metabolic equivalent from the Compendium of Physical Activities (e.g., ~3.5 walking, ~4.3 brisk walking, ~9.8 running at 6 mph). Weight in lb is converted: kg = lb × 0.453592.
Worked example
A 70 kg person walking briskly (MET 4.3) for 30 minutes: 4.3 × 3.5 × 70 ÷ 200 × 30 ≈ 158 kcal.
Assumptions to verify
- The MET value reflects the user's actual effort level.
- The formula is the standard ACSM estimation.
- Individual metabolic differences are not modeled.
Frequently asked questions
How is calorie burn calculated?
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes. MET is the activity's metabolic equivalent — a measure of its intensity.
What is a MET?
A metabolic equivalent: 1 MET is resting energy use. Walking is about 3.5 METs, brisk walking 4.3, running at 6 mph about 9.8.
How accurate is this?
It's a good estimate for a typical adult, but actual burn varies with fitness, terrain, and effort. Treat it as a planning number, not a precise measurement.
Does this include my resting burn?
No — it's the calories burned during the activity only, on top of your BMR. Use the BMR/TDEE calculator for total daily burn.
How do I convert pounds to kilograms?
Divide by 2.205 (kg = lb × 0.453592). The tool does this automatically when you enter pounds.
Why does intensity matter?
Higher MET values mean more calories per minute — running burns roughly 3× walking for the same time. Choose the MET that matches your actual effort.
Is exercise necessary for weight loss?
Calories burned by exercise help, but total daily energy balance (intake vs TDEE) drives weight change. Exercise also builds fitness and muscle.
Cite this tool
BoringToolsKit. “Calories Burned Calculator.” boringtoolskit.com/calories-burned-calculator/ (reviewed 2026-08-25). Free to reference in articles, syllabi, and answer posts with a link.
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