Calories Burned Calculator
Every movement counts. Find out exactly how much energy you used during your morning run, evening swim, or afternoon yoga session.
Selected MET Value: 3.5
Quantifying Your Effort
Whether you are training for a marathon or just trying to offset a cheat meal, knowing your "Calories Out" is just as important as tracking your "Calories In." Our Calories Burned Calculator helps you close the loop on your fitness data.
Using standard metabolic data, we can estimate energy expenditure for everything from intense HIIT workouts to a casual walk in the park.
The Science of METs
How do we know that Running burns more than Yoga? Scientists assign a Metabolic Equivalent of Task (MET) score to every human movement.
Low Intensity (1-3 METs)
Sitting, typing, slow walking. This is basically your baseline existence plus a little movement.
Moderate Intensity (3-6 METs)
Brisk walking, light cycling, golf (walking the course). You perform these without gasping for breath.
Vigorous Intensity (6-10 METs)
Jogging, swimming laps, singles tennis. You are sweating and breathing hard.
High Intensity (10+ METs)
Sprinting, competitive sports, jumping rope. These activities burn massive amounts of fuel very quickly.
Why Weight Matters
You might wonder why we ask for your weight. Physics!
It takes more energy to move a heavier object. A 200lb person running a mile burns significantly more calories than a 120lb person running the same mile at the same speed. The formula is:
Weight Loss Planning
To lose 1lb of fat, you generally need a deficit of ~3,500 calories. Knowing your exercise burn helps you plan how many workouts you need to reach your goal.
Refueling Strategy
Endurance athletes (cyclists, marathoners) need to eat back what they burn to avoid "hitting the wall." This tool helps estimate refueling needs.
Comparing Workouts
Trying to decide between 30 mins of running vs 45 mins of cycling? Use the calculator to see which one is more efficient for your schedule.
Frequently Asked Questions
Why isn't heart rate included?
Heart rate monitors are more accurate, but require wearable tech. This calculator provides a "physics-based" estimate that doesn't require any equipment other than a clock.
Are calories from swimming accurate?
Swimming estimates can vary because stroke efficiency matters a lot. A pro swimmer glides (efficient), while a beginner thrashes (inefficient but burns more energy per lap). We use an average value.
What is the "Afterburn" effect?
High-intensity exercise (HIIT) creates Excess Post-exercise Oxygen Consumption (EPOC), meaning you continue burning calories for hours after the workout. Standard calculators only measure the burn *during* the activity.
Estimation Only
These figures are averages. Individual factors like muscle mass, age, and environmental temperature can sway the real number by +/- 15%.
Data Privacy
We do not store your weight or activity data. This tool runs entirely in your browser.