If you want a precise, fast, and globally accessible way to estimate energy expenditure during exercise, the Calories Burned Calculator on MyMedicineAdvisor is built for you. This Calories Burned Calculator uses research-standard MET (Metabolic Equivalent of Task) values and the widely accepted formula—Calories/min = MET × 3.5 × weight(kg) ÷ 200—so you can quickly estimate both total calories burned and calories per minute for walking, running, cycling, swimming, strength training, HIIT, and hundreds of other activities. It’s mobile-first, lightweight, and designed to load instantly anywhere in the world.

Calories Burned Calculator

Estimates use research-standard MET values. Results vary by fitness level, body composition, environment, and technique. This tool is educational and not medical advice.

Units

Your weight (kg) Tip: convert lb ↔ kg via the Units toggle.

Activity Don’t see your activity? Choose Custom and enter a MET from the Compendium (link below).

Duration

Enter minutes (seconds optional).

Distance (optional) Adds pace/speed to your summary (km).

Your Results

Total calories

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Per minute

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MET used

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Duration

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Enter details and hit Calculate.

What formula do we use?

Calories/min = MET × 3.5 × weight(kg) ÷ 200. We multiply by the total minutes to get total calories. METs come from the peer-reviewed Compendium of Physical Activities (latest Adult Compendium, 2024 update). See sources below.

Helpful links

Whether your goal is weight management, endurance planning, or simply understanding the cost of daily activities, this Calories Burned Calculator gives you actionable numbers and confidence. It also integrates with your health routine through our related tools: check your BMR Calculator to estimate daily maintenance calories, track body composition trends with our BMI Calculator, and monitor wellness markers with the Blood Pressure Tracker.

Why Use a Calories Burned Calculator?

A Calories Burned Calculator answers the most common training and weight-management question: “How many calories did I burn?” Knowing your calorie burn helps you:

Plan workouts and compare activities (e.g., 30 minutes of brisk walking vs. 20 minutes of running).
Align training with nutrition (match your energy intake to your energy expenditure).
Set pacing and duration toward a weight loss, maintenance, or performance goal.
Motivate yourself with measurable progress (kcal per session, per week, or per month).

Because our Calories Burned Calculator supports both metric and imperial units, it adapts to users across all countries. And since it’s built with zero external dependencies, it’s lightning fast for users on slow networks or older devices.

How the Calories Burned Calculator Works (The MET Method)

Our Calories Burned Calculator uses MET values—a standardized way to express the intensity of an activity:

1 MET ≈ resting energy use (~3.5 ml O₂/kg/min).
An activity with 8 METs (like running ~10 km/h) expends about 8× your resting metabolic rate.

Formula we use:
Calories per minute = MET × 3.5 × weight(kg) ÷ 200
Total calories burned = Calories per minute × total minutes

Example:
If you weigh 70 kg and run at 6 mph (~9.7 km/h, ~9.8 MET) for 30 minutes:

Per minute = 9.8 × 3.5 × 70 ÷ 200 ≈ 12.0 kcal/min
Total = 12.0 × 30 = 360 kcal

The Calories Burned Calculator automates this math and adds clarity: it shows calories per minute, total calories, MET used, and the exact duration, plus optional speed/pace if you enter distance.

Pro tip: Want to improve precision? For pace-based sports like running or cycling, include distance to see approximated pace/speed in the result summary. Then pair your results with your BMR Calculator to plan your daily energy needs.

Step-by-Step: How to Use the Calories Burned Calculator

Choose Units: Select Metric (kg, km) or Imperial (lb, mi).
Enter Weight: Add your body weight (we convert between kg and lb if you toggle units).
Pick an Activity: Select from walking, running, cycling, swimming, strength, HIIT, yoga, elliptical, rowing, or choose Custom MET for other sports.
Set Duration: Enter minutes (and seconds if needed).
Optional Distance: For walking/running/cycling, add distance to get speed/pace in your summary.
Calculate: Get total calories burned and calories per minute instantly.

If your sport isn’t listed, select Custom MET and look up a MET value from the Adult Compendium of Physical Activities (a comprehensive, peer-reviewed database). For your convenience, the Calories Burned Calculator links to it right below the results.

How Accurate Is a Calories Burned Calculator?

The Calories Burned Calculator uses the standard, research-based approach trusted by professionals. Still, no calculator can guarantee 100% accuracy for every person, because energy expenditure varies with:

Fitness level and exercise economy (how efficiently you move)
Technique (e.g., running stride, swimming stroke)
Terrain, grade, wind, temperature, altitude, and equipment
Body composition and hydration status

Our Calories Burned Calculator provides a reliable estimate for planning, comparison, and tracking. For highly precise measurements, athletes often use power meters (cycling), heart-rate + VO₂ testing in labs, or indirect calorimetry. For everyday training and weight management, MET-based estimates are widely accepted and very practical.

The Science Behind the Calories Burned Calculator

We grounded this Calories Burned Calculator in authoritative, public frameworks:

Compendium of Physical Activities (Adult Compendium) – a comprehensive list of activities with assigned MET values, updated over the years and widely cited in research and clinical practice.
Definition of MET – 1 MET is roughly the energy cost of sitting quietly, standardized to ~3.5 ml O₂/kg/min.
Exercise guidance – see the World Health Organization and U.S. CDC Physical Activity Basics for recommendations on weekly activity levels and intensities.

Popular Activities and Typical MET Ranges

Below are common activities you can estimate with the Calories Burned Calculator. Use the dropdown presets (aligned to typical speeds) or select Custom MET:

Walking: ~2.0–5.0 MET (from slow to very brisk)
Running: ~8.0–16.0+ MET (from ~8 km/h to sprint-level paces)
Cycling (outdoor): ~4.0–16.0 MET (leisure to >32 km/h)
Swimming (laps): ~6.0–10.0 MET (light to vigorous)
Strength training: ~3.5–6.0 MET (light to vigorous)
HIIT / circuits: ~8.0–12.0+ MET (varies widely by session)
Yoga: ~2.5 MET (e.g., Hatha; power yoga may be higher)
Rowing machine (vigorous): ~8.5 MET

These ranges help you choose the right preset in the Calories Burned Calculator. If you’re doing a niche sport (e.g., cross-country skiing, rock climbing, martial arts), pick Custom MET and paste the corresponding value from the Compendium.

Example Use Cases: How Real People Use the Calories Burned Calculator

Weight loss planning: Combine the Calories Burned Calculator with your BMR Calculator. If your maintenance is 2,200 kcal/day and you burn 400–600 kcal in a session, you can plan diet and activity to reach a sustainable weekly deficit (e.g., 3,500–4,000 kcal ≈ ~0.45–0.5 kg per week, depending on individual factors).
Race training: Runners use the Calories Burned Calculator to gauge fueling for long runs. Cyclists compare indoor and outdoor rides. Swimmers track session totals across intervals.
General fitness: If you walk briskly for 35 minutes daily, the calculator shows your weekly kcal—great for building consistency and motivation.
Clinical/population health programs: Educators and wellness coordinators use MET-based calculators to communicate activity targets clearly.

For more health context, pair this tool with:

BMI Calculator (body mass index)
Blood Sugar Converter if you track glucose
Diabetes Risk Assessment Tool
Stress Level Test and WHO-5 Mental Well-Being Test for holistic wellness

Advanced Tips to Get the Most from the Calories Burned Calculator

Use consistent inputs: Weigh yourself under similar conditions (time of day, clothing) to reduce noise in your estimates.
Log duration precisely: Minutes plus seconds improves accuracy for short, intense efforts.
Add distance for pace context: For walking/running/cycling, distance enables calculated pace/speed in the summary.
Match intensity honestly: Choose the MET preset that reflects your actual speed/effort; don’t round up.
Track weekly totals: Small sessions add up. Your Calories Burned Calculator totals across the week matter more than any single day.
Cross-check with BMR & nutrition: Use BMR Calculator to understand baseline needs, and eat to support recovery and goals.
Mind recovery & stress: High-stress periods can affect training. Use our Stress Level Test and PHQ-9 Depression Screening Test for early awareness and to seek support when needed.

Frequently Asked Questions (FAQ)

What is a MET and why does the Calories Burned Calculator use it?

MET stands for Metabolic Equivalent of Task, a scientific way to describe activity intensity. 1 MET approximates the energy cost of sitting quietly. Activities are expressed as multiples of resting metabolism—e.g., 8 MET means 8× resting energy cost. The Calories Burned Calculator uses METs because they’re standardized, peer-reviewed, and practical for estimating energy expenditure across hundreds of activities.

How does the Calories Burned Calculator compute calories?

The calculator applies the standard formula: Calories/min = MET × 3.5 × weight(kg) ÷ 200. It multiplies that by total minutes to estimate total calories burned. You’ll also see the per-minute figure, the MET used, and the duration you entered.

Is the Calories Burned Calculator accurate?

It provides research-based estimates. Actual energy use varies by fitness, technique, terrain, weather, and equipment. For everyday planning, this Calories Burned Calculator is highly useful. For lab-grade precision, consider VO₂ testing or power-based measurements.

Should I use metric or imperial with the Calories Burned Calculator?

Use whatever you prefer. The Calories Burned Calculator supports kg/lb and km/mi, and it can convert your current values when you switch units. The formula requires weight in kg internally; the widget converts from lb if needed.

Which activities burn the most calories?

Generally, vigorous, full-body or speed-based activities (e.g., fast running, intense cycling, vigorous lap swimming, jump rope, uphill hiking) burn more per minute because their MET values are higher. Use the Calories Burned Calculator presets or Custom MET for precise comparisons.

Can I estimate calories for sports not listed?

Yes. Pick Custom MET and enter a value from the Adult Compendium of Physical Activities. The Calories Burned Calculator will handle the calculation.

How can I use the Calories Burned Calculator for weight loss?

Pair your daily training totals from the Calories Burned Calculator with the BMR Calculator to understand your maintenance calories. Create a moderate, sustainable calorie deficit through balanced nutrition and activity. Always consult a healthcare professional for personalized guidance.

Does the Calories Burned Calculator work for interval workouts (HIIT)?

Yes. For the best estimate, enter the total active time (not including long rests) and select HIIT/circuit or a Custom MET approximating your session intensity. For detailed intervals, you can run multiple calculations and sum the totals.

What if I’m walking uphill or running into strong wind?

Real-world conditions (grade, wind, heat, altitude) raise energy demand. The Calories Burned Calculator shows a baseline for a typical effort. If your route is consistently hilly or windy, choose a slightly higher MET or enter a Custom MET based on comparable activities in the Compendium.

Will the Calories Burned Calculator store my data?

The widget runs in your browser. It calculates on the client side only. You control what you enter, and you can reset at any time. For long-term tracking, use a training log or a fitness app alongside this tool.

Helpful Resources

Adult Compendium of Physical Activities (MET values): Authoritative listing of activities and their intensities.
WHO—Physical Activity: Global guidelines on recommended weekly activity.
CDC—Physical Activity Basics: Clear, public-health guidance on intensity and benefits.

Related Tools for a Complete Health & Fitness Workflow

BMR Calculator – Estimate your baseline daily calories.
BMI Calculator – Understand weight-for-height categories.
Medicine Dosage Calculator – Educational dosage helper.
Blood Pressure Tracker – Record and review BP readings.
Fever Tracker & Temperature Log – Monitor illness and recovery.
Stress Level Test and WHO-5 Mental Well-Being Test – Support mental wellness alongside training.
Diabetes Risk Assessment Tool – Educational screening insights.

Medical & Safety Disclaimer

The Calories Burned Calculator provides educational estimates only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting, changing, or intensifying any exercise or nutrition plan—especially if you have underlying health conditions, are pregnant, or take medications that affect heart rate, blood pressure, or glucose.