Calories Burned Calculator
Calculate calorie burn from exercise
About the Calories Burned Calculator
How many calories did that workout actually burn? The Calories Burned Calculator estimates it using the MET (Metabolic Equivalent of Task) method, the same approach used in exercise science. You pick an activity, enter your body weight and how long you exercised, and it returns an estimate in kilocalories.
People use it to close the loop on a fitness plan — checking whether a 30-minute run roughly offsets a treat, or comparing the energy cost of cycling versus swimming for the same duration. It covers six common activities: running at moderate and fast paces, brisk walking, moderate cycling, light-to-moderate swimming, and vigorous weight lifting.
Because it is built on standardized MET values rather than tracking your heart rate, the result is a solid estimate for planning, not a medical measurement.
How to Use the Calories Burned Calculator
- Enter your body weight in kilograms.
- Enter how long you exercised, in minutes.
- Choose your activity from the dropdown — each option lists its MET value.
- Read the estimated energy burned, shown in kilocalories.
- Use the copy button to save the result for a training log.
Why Use ToolForge’s Calories Burned Calculator
- It uses the established MET formula — MET × 3.5 × weight (kg) ÷ 200 × minutes — so the estimate follows recognized exercise-science methodology rather than a black box.
- Each activity in the dropdown shows its MET value, so you can see why running scores higher than walking and adjust your expectations.
- The calculation is instant and entirely local — your weight and activity never leave the browser.
- It is free and requires no account, so it slots easily into a workout routine on any device.
Frequently Asked Questions
What is a MET and how does it relate to calories?
MET stands for Metabolic Equivalent of Task — a measure of how much energy an activity uses compared to sitting still, which is 1 MET. Running at a moderate pace is about 8 METs, meaning it burns roughly eight times the resting rate. The calculator multiplies your MET value by your weight and duration to estimate total calories.
Why does it ask for weight in kilograms only?
The MET formula is defined using body weight in kilograms, so the calculator takes input in kg directly. To convert from pounds, divide your weight in pounds by 2.205.
How accurate is the estimate?
MET-based estimates are good for planning and comparison but are population averages. Your actual burn depends on fitness level, intensity, terrain, and metabolism, so treat the number as a reasonable approximation rather than an exact figure.
Why aren't more activities listed?
This tool focuses on six common activities spanning cardio and strength training. For an activity not listed, choose the closest match by intensity — its MET value is shown next to each option to help you compare.
