How to Use the Calories Burned Calculator
This calculator tells you how many calories you burned during any activity from running and cycling to gardening and cooking. It uses the MET (Metabolic Equivalent of Task) system, the same scientific framework used in published research and clinical guidelines.
Step 1: Select an activity category. There are five: Walking, Running, Cycling & Swimming; Gym Activities; Training and Sports; Outdoor Activities; and Home & Daily Life Activities.
Step 2: Pick your specific activity. Once you select a category, a list of activities appears with radio buttons. Click the one that best matches what you did. Each activity has its own MET value reflecting how intense it is. Running fast has a higher MET than walking slowly, which means more calories are burned for the same duration and weight.
Step 3: Enter your duration. Type the hours and minutes separately. If you exercised for 45 minutes, enter 0 hours and 45 minutes.
Step 4: Enter your body weight and select kilograms or pounds. Weight matters because heavier people burn more calories doing the same activity. The formula multiplies MET by your weight in kg.
Step 5: Click Calculate. Your results show total calories burned, the MET value used, and a full breakdown of the calculation so you understand exactly how the number was reached.
The formula used is: Calories = MET × weight in kg × time in hours. This is the standard equation from the Compendium of Physical Activities, one of the most cited references in exercise science.
Pro tip: Use the Calculation History section to log multiple activities from a single workout session and add them up manually. For example, log 20 minutes of weight lifting and 30 minutes of cycling separately to get your total session burn.
Other Calculators You Might Find Useful:
BMI Calculator — Check your Body Mass Index alongside your aerobic fitness
Body Fat Calculator — Track changes in body composition alongside your activity levels
Target Heart Rate Calculator — Calculate your ideal heart rate zones for every training intensity
VO2 Max Calculator — Measure your aerobic capacity alongside your body composition
Pace Calculator — Calculate your running pace, finish time or distance
