Calories Burned Calculator
Estimate the number of calories you burn during various physical activities based on the activity's Metabolic Equivalent of Task (MET), your body weight, and the duration of the exercise.
Calculate Calories Burned
How It Works: Understanding METs
This calculator uses Metabolic Equivalent of Task (MET) values to estimate calorie expenditure. A MET represents the ratio of your working metabolic rate relative to your resting metabolic rate. Essentially:
- 1 MET: Energy cost of sitting quietly (your Basal Metabolic Rate).
- >1 MET: Energy cost of a specific activity. For example, an activity with a MET of 4 burns 4 times the energy as resting.
The formula used is:
Calories Burned = (MET × Body Weight(kg) × 3.5) / 200 × Duration(minutes)
We use standardized MET values from sources like the Compendium of Physical Activities.
How to Use the Calculator
- Select your preferred weight unit (kg or lbs).
- Enter your current body weight.
- Choose the activity you performed from the dropdown list. The list includes a wide range of exercises and daily activities with their average MET values.
- Enter the duration of the activity in minutes.
- Click "Calculate" to see the estimated total calories burned.
Accuracy and Influencing Factors
The result is an estimate. Actual calorie burn can be influenced by several factors not included in this simple calculation:
- Individual Fitness Level: Fitter individuals may burn slightly fewer calories for the same task as their bodies are more efficient.
- Exact Intensity: The MET values are averages; your personal effort level might differ.
- Body Composition: Individuals with more muscle mass may burn more calories.
- Environmental Factors: Temperature, terrain (e.g., hills) can affect energy expenditure.
- Technique/Efficiency: How efficiently you perform the movement matters.
Use this calculator as a helpful guide, but understand it provides an approximation.
Frequently Asked Questions (FAQ)
What are METs (Metabolic Equivalents)?
METs measure the energy cost of physical activities compared to your resting metabolism. 1 MET represents the energy you expend while sitting quietly. An activity with a MET value of 5 means you're burning 5 times the energy you would at rest.
How does this calculator estimate calories burned?
It uses a standard formula: Calories Burned per Minute = (MET value × Body Weight in kg × 3.5) / 200. This result is then multiplied by the duration of the activity in minutes. The MET values provided are standardized estimates for various activities.
How accurate is this calorie burn calculation?
This calculation provides a good estimate but isn't exact. Actual calories burned can vary based on individual factors like your specific fitness level, the exact intensity you maintained, your body composition (muscle burns more than fat), and environmental conditions, which aren't fully captured by generic MET values.
What if my specific activity isn't listed?
The calculator includes many common activities. If yours isn't listed, try selecting the closest match in terms of type and intensity. You can also search online for the "MET value" of your specific activity to use in calculations.
How can I use the calories burned information?
Knowing the estimated calories burned during exercise helps you understand its contribution to your total daily energy expenditure (TDEE). This information is useful for managing weight (e.g., creating a calorie deficit for weight loss) and tracking your fitness progress.