Calories Burned Calculator
Estimate how many calories you burn during exercise
How we calculate calories burned
The calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities, a widely-used research database. The formula is: Calories burned = MET x body weight (kg) x duration (hours). One MET equals the energy your body uses at rest (about 1 kcal per kg per hour). An activity with a MET of 8 (like running at 8 km/h) burns approximately 8 times more energy than resting. The actual number of calories you burn may vary based on your fitness level, intensity, and environmental conditions.
What your result means
The calories burned estimate is based on average MET values. Your actual burn rate depends on many factors: fitness level, body composition, exercise intensity, temperature, and altitude. Two people of the same weight doing the same activity may burn different amounts. Use this calculator as a reasonable estimate for planning your nutrition and training — not as an exact measurement. For more precise tracking, consider a heart rate monitor.
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