Calories Burned Calculator — By Activity & Weight

Weight (kg)

Duration (minutes)

Activity

calories burned

Based on MET values: calories = MET × 3.5 × kg ÷ 200 × minutes. An estimate only.

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How to use Calories Burned Calculator

Choose the activity — from walking to HIIT, each carries its MET intensity.
Enter your weight — burn scales directly with body mass.
Enter the duration in minutes.
Read the estimate — treat it as a solid ±20% figure, best used to compare activities and plan totals.

What is Calories Burned Calculator?

A calories burned calculator estimates the energy an activity uses from three inputs: the activity's intensity (its MET value — a metabolic multiplier where sitting quietly = 1), your weight, and the duration. The formula: Calories = MET × weight (kg) × hours. A 70 kg person jogging (7 METs) for 30 minutes burns 7 × 70 × 0.5 = 245 kcal.

How many calories do you burn a day? More than exercise suggests: the baseline (BMR — keeping a body alive) runs ~1,400–2,000 kcal for most adults, daily movement adds hundreds more, and workouts top it up. A typical adult's total sits between 1,800 and 2,800 kcal/day — exercise is the adjustable slice, not the foundation.

About the Calories Burned Calculator

Pick your activity, enter your weight and minutes, and read the estimated burn — heavier bodies and higher-MET activities burn more, linearly on both counts.

MET anchors for perspective: walking 5 km/h ≈ 3.5, cycling casually ≈ 6, jogging ≈ 7, running 10 km/h ≈ 10, swimming laps ≈ 8, strength training ≈ 5, HIIT ≈ 8–12, and household activities 2–4 (cleaning genuinely counts). Translated for a 70 kg person per half hour: walking ~120 kcal, cycling ~210, running ~350.

Calibration honesty: these are population averages — individual metabolism, fitness and technique swing true burn ±20% or more, and fitness trackers carry similar error. For weight management the practical use is relative comparison (which activity, how long) and the sobering ratio: one croissant ≈ 40 minutes of brisk walking. Exercise is superb for health; the eating side dominates the calorie ledger.

Frequently Asked Questions

BMR (basal rate) is roughly 1,400–1,700 kcal for most women and 1,600–2,000 for men, plus 15–30% for ordinary daily movement. Sedentary total: ~1,700–2,400 kcal/day. Exercise adds on top of that base.

Metabolic Equivalent of Task — energy cost as a multiple of quiet sitting. Walking ≈ 3.5 METs means walking burns 3.5× your resting rate. The standardized MET tables (the Compendium of Physical Activities) power every calculator like this.

Per minute: running fast (12+ METs), jump rope (~11), swimming hard, HIIT. Per session, sustainability wins — an hour's brisk walk (≈ 280 kcal at 70 kg) beats eight abandoned minutes of burpees. The best burner is the one you'll repeat.

Both estimate: trackers infer from heart rate and motion (±10–30% error in studies), calculators from population METs. Treat any single number as approximate; trends and comparisons are where both are useful.

Roughly 7,700 kcal. A 500 kcal/day deficit — via eating less, moving more, or both — projects to about half a kilo per week. The arithmetic is straightforward; the appetite response is what makes it hard.