Free Exercise Calorie Tool

Calories Burned Calculator

What is a calories burned calculator? A calories burned calculator uses the MET (Metabolic Equivalent of Task) value of an activity, your body weight, and duration to estimate how many kilocalories you expend during exercise. The formula is: Calories = MET × weight (kg) × duration (hours). MET values range from 1.0 (sitting quietly) to 18+ (elite sprinting), making this method the gold standard used in exercise science research.

Calories Burned Engine

STATUS: READY_FOR_INPUT

Units:

Body Weight (kg)

Duration (minutes)

Activity Category

Specific Activity

Understanding Calorie Burn

What is a MET Value?

A Metabolic Equivalent of Task (MET) is the ratio of your working metabolic rate to your resting metabolic rate. 1 MET is the energy you expend sitting still (approximately 1 kcal per kg per hour). An activity with a MET of 7 burns 7 times more energy than resting. The Compendium of Physical Activities — the definitive research database — catalogues over 800 activities with validated MET values used in this calculator.

Maximising Calorie Burn

HIIT vs steady-state cardio: High-intensity interval training burns significantly more calories per minute and triggers the EPOC (Excess Post-Exercise Oxygen Consumption) effect — sometimes called the "afterburn." Your body continues to burn elevated calories for up to 24 hours post-exercise as it repairs muscle tissue and restores oxygen debt. Steady-state cardio is more sustainable for longer durations but lacks the afterburn effect.

Track What You Burn — and Eat

Knowing your calorie burn is only half the equation. The FitScanned app instantly logs what you eat using AI photo scanning — so you can see your net balance in real time.

Download iOS Android App

Quick Facts

✓Formula: MET × weight (kg) × hours
✓MET range: 1.0 (rest) → 18+ (sprinting)
✓Heavier people burn more calories per activity
✓HIIT triggers EPOC afterburn effect
✓Estimates accurate to ±10–20% for most people

Common Questions

How many calories do I burn walking for 30 minutes?↓

A 75 kg person walking at 3.5 mph (MET 3.5) for 30 minutes burns approximately 131 kcal. Heavier individuals burn more; lighter individuals burn less. Walking uphill or at a faster pace increases the MET value significantly.

What exercise burns the most calories per hour?↓

High-intensity activities top the list: jump rope (MET 11+), vigorous running (MET 14–18), and vigorous swimming (MET 9.8–10) burn the most. For a 75 kg person, an hour of jump rope burns roughly 825 kcal.

Does muscle mass increase calorie burn?↓

Yes. Muscle tissue is metabolically active and burns roughly 6–10 kcal per kg per day at rest, compared to just 2 kcal for fat tissue. Building lean mass through resistance training permanently raises your resting calorie expenditure.

How accurate are calorie burn estimates?↓

MET-based estimates are accurate to within ±10–20% for most healthy adults. Individual factors like fitness level, efficiency of movement, temperature, and hormonal status introduce variability not captured by the formula.

Should I eat back the calories I burn from exercise?↓

It depends on your goal. For fat loss, eating back only 50% of exercise calories avoids overeating while maintaining energy for recovery. For muscle gain or performance, full replenishment — especially with carbohydrates and protein — supports adaptation and prevents under-recovery.