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Calculation Machine

Calories Burned Calculator

Energy burnt in any activity using MET values.

Reviewed by the Calculation Machine team · How we check our maths

Your values

ⓘ Live results

Results
Calories burned
504 kcal
Per minute
11.2 kcal
Per hour at this intensity
672 kcal
Equivalent in body fat
0.144 lb

Quick answer

Calories burned = MET × 3.5 × kg ÷ 200 × minutes, where MET is the metabolic cost of the activity relative to rest.

The formula

kcal = MET × 3.5 × kg ÷ 200 × minutes

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Body weight170 lb
  • Duration45 minutes
  • ActivityRunning 6 mph

Result

  • Calories burned504 kcal
  • Per minute11.2 kcal
  • Per hour at this intensity672 kcal
  • Equivalent in body fat0.144 lb

How to use the Calories Burned Calculator

  1. 1Enter your body weight.
  2. 2Pick the activity and its intensity.
  3. 3Enter how long you did it for.

Frequently asked questions

What is a MET?

One MET is the energy used sitting quietly. An 8 MET activity burns eight times that rate.

Why is my watch different?

Wearables add heart-rate data and personal calibration, but both methods carry error bars of 10–20%.

About this calculator

Where the calorie estimate comes from

Calories burned are estimated with MET values — multiples of resting energy use published in the Compendium of Physical Activities. Brisk walking is about 4.3 METs, running at 10 km/h about 9.8. Calories = MET × body weight in kg × hours.

MET figures are averages from lab studies, so your actual burn can differ by 20% or more depending on fitness, technique and terrain. Fitness trackers have similar error margins.

Example

A 75 kg person cycling at a moderate 20 km/h (about 8 METs) for 45 minutes burns roughly 8 × 75 × 0.75 = 450 kcal.

Using the number

  • Do not 'eat back' every calorie you burn — estimates tend to run high.
  • Heavier people burn more for the same activity, so the same workout counts differently for different people.
  • For weight goals, total weekly activity matters far more than any single session.

Sources

More questions

Do I burn more calories running or walking the same distance?

Running burns somewhat more per kilometre, but the difference is smaller than people expect — walking a distance still burns most of the energy.

Are calories from my watch accurate?

Wrist devices can be 20–40% off for energy expenditure. Use them for trends rather than exact numbers.