How to Use the Calories Burned Calculator
Follow these steps to calculate an estimate from your body weight, activity, duration, and optional distance.
- Enter Body weight and choose kg or lb beside the value, then enter Duration (minutes).
- Choose an activity, or enter a positive Custom MET value up to 25 to override the activity.
- For Walking, Running/jogging, or Cycling, enter a positive distance to derive pace, or leave it blank and choose Typical pace.
- Select Calculate Calories to view the estimate, range, MET value, formula, and assumptions.
- Use Copy result or Download result (.txt) to save the plain-text summary. Select Reset to clear the entries and restore the default units and fields.
Activity, Pace, and Distance Controls
By activity type uses the activity list. Walking, Running/jogging, and Cycling show Typical pace and optional distance controls. A valid distance with duration derives an average pace in mph, including when you enter metric distance, then selects a MET value from a speed-based table. A blank, zero, or invalid distance uses the selected Typical pace.
Other activities use fixed activity-specific MET values. A Custom MET value greater than 0 and no greater than 25 overrides the selected activity.
Formula and Result Fields
The calculator uses:
Calories = MET x weight (kg) x duration (hours)
Imperial weight and distance are converted before calculation: 1 lb = 0.45359237 kg and 1 mi = 1.609344 km. After selecting Calculate Calories, read Estimated calories burned (kcal), Likely range (kcal), and MET value used. The result also shows the formula and an assumptions table. Values are rounded for display.
Why the Result Shows a Range
MET values are population averages, so actual energy use can vary with metabolism, fitness, body composition, technique, and conditions. Paced activities and Custom MET value use 85% to 115% of the MET value. Fixed activities use their own activity-specific low and high MET values. Treat both the estimate and range as approximations, not precise measurements.
Input Rules and Limitations
- Body weight (kg) or Body weight (lb), and Duration (minutes), must be positive numbers.
- Custom MET value must be greater than 0 and no greater than 25.
- Missing or invalid body weight, duration, or custom MET input displays an error message and keeps the result section hidden until you correct the input.
- For each calculation, the tool applies one selected or distance-derived MET value across the entered duration. It has no separate inputs for pace changes, elevation, or rest breaks.
- The estimate is not medical or nutritional advice, a diagnosis, or an exercise prescription.
Copy or Download the Result
Use Copy result to copy the plain-text summary. If clipboard access fails, the tool displays "Could not copy - select and copy manually." Use Download result (.txt) to save the same summary as a .txt file; it includes the result and assumptions.
Privacy & Security
script.js performs the calculator calculation in your browser. The page also loads Ahrefs Analytics and Google Analytics assets, so this local-calculation detail should not be read as a claim that the page makes no network requests.
Frequently Asked Questions
How are calories burned calculated?
This tool uses the MET (Metabolic Equivalent of Task) formula: Calories = MET x weight (kg) x duration (hours). MET values are drawn from published averages for each activity or intensity level.
What is a MET value?
A MET (Metabolic Equivalent of Task) is a unit that expresses the energy cost of an activity as a multiple of resting metabolic rate. Sitting quietly is about 1 MET; moderate activity is typically 3-6 METs; vigorous activity is above 6 METs.
How does distance affect the estimate for walking, running, or cycling?
For walking, running, and cycling, entering a distance alongside duration lets the calculator derive your pace (speed) and select a more specific MET value from a speed-based table, instead of relying on a general intensity level.
Why does the result show a range instead of one exact number?
MET values are population averages, and actual energy expenditure varies with individual metabolism, fitness level, body composition, technique, and environmental conditions. Paced activities and Custom MET value use 85% to 115% of the MET value; fixed activities use activity-specific low and high MET values.
Can I enter a custom MET value instead of choosing an activity?
Yes. Enter a MET value greater than 0 and no greater than 25 in the Custom MET value field. When provided, it overrides the activity selection.