Calorie Burn Estimator — educational

Estimate the calories you burn during an activity using the standard ACSM formula (METs × body weight × duration). 32 activities across four intensity buckets, METs from the Compendium of Physical Activities (Ainsworth et al., 2011). Type your weight, pick an activity, set a duration, and see the result live. Optional age / height / sex fields add a percent-of-BMR context line (Mifflin-St Jeor). Nothing leaves your browser.

20 – 250 kg. The standard is kilograms; if you have pounds, divide by 2.2046.
1 – 600 minutes (10 hours). Decimals are accepted for short sessions.
Show BMR context (optional)

Fill in age, sex, and height to compare the activity's calories with your resting metabolic rate (Mifflin-St Jeor, 1990).

Calories burned
—
kcal
Per minute
—
kcal / min
Activity
—
—

Activity reference

METs for 32 common activities, grouped by intensity. The values are midpoints from the 2011 Compendium of Physical Activities.

Activity
METs
kcal / h @ 70 kg
Note
How this calculator works
  • Formula. The ACSM calorie equation kcal = METs × kg × hours. 1 MET is the resting metabolic rate of a seated adult (≈ 1 kcal / kg / h, by convention). The formula is a population estimate — individual energy expenditure varies ± 20 % with age, body composition, fitness, and environment.
  • METs source. All METs values come from the 2011 Compendium of Physical Activities (Ainsworth et al., Med Sci Sports Exerc). Where the Compendium lists a range, we use the modal "typical adult" midpoint.
  • Intensity buckets. Light (1.5–2.9), moderate (3.0–5.9), vigorous (6.0–8.9), very hard (≥ 9.0). The ACSM / WHO standard cut-offs.
  • BMR context. When you fill in age, sex, and height, we also compute your resting metabolic rate (Mifflin-St Jeor, 1990) and show the activity's calories as a percent of your daily BMR. This is a context line, not a calorie budget.
  • Not a calorie budget. The number here is the energy cost of the activity, not a target. TDEE (total daily energy expenditure) is a separate calculation that includes BMR, activity, the thermic effect of food, and non-exercise activity.
  • Not medical advice. Calorie estimates here are educational. If you have a clinical condition, are pregnant, or are managing a specific condition with exercise, talk to a doctor or registered dietitian.
  • Nothing is uploaded. The whole thing runs in your browser.

About this tool

Calorie Burn estimates the energy expenditure of common activities using the MET formula (Metabolic Equivalent of Task) and your body weight. MET is a standard multiplier of resting metabolic rate — sitting quietly is 1 MET, walking briskly is about 4.3 MET, running at 6 mph is about 9.8 MET. The tool multiplies the chosen activity's MET by your weight in kilograms and the duration in hours to estimate total kilocalories burned. The estimate is a population average — real expenditure varies with your fitness level, terrain, temperature, and how efficiently you move.

When to use it

  • Estimating the calorie cost of a workout for a training log or a calorie-tracking app
  • Comparing the energy cost of two activities to plan a weekly schedule
  • Getting a rough sense of how many calories a long walk or a hike will burn

When not to use it

  • You need a precise measurement for medical or research purposes — MET-based estimates have a standard error of about 20% for any individual. Use indirect calorimetry for that
  • You are using the estimate to set a calorie deficit for weight loss — the estimate is approximate, and aggressive deficits can be harmful. Follow the guidance of a registered dietitian for that
  • You are an athlete doing sport-specific training — sport-specific MET values exist but are out of scope for a general calculator. Use a sport-specific tool

Frequently asked questions

How accurate is the MET estimate?

For a typical adult at typical intensity, the estimate is within about 20% of the true value for steady-state aerobic activities. For activities with high variability (interval training, lifting, climbing), the estimate is much less reliable.

Does it account for afterburn (EPOC)?

No. The estimate covers only the activity itself. High-intensity exercise produces an additional afterburn effect (excess post-exercise oxygen consumption) that can add 6 to 15% to the total, but it depends on the activity and the individual and is hard to estimate precisely.

← Back to the homepage · More guides · More from the blog