Calories Burned Calculator Online + Mobile App

How the Calories Burned Calculator Works

The Calories Burned Calculator estimates the energy used during exercise by combining your body weight, activity duration, and the estimated metabolic intensity of each activity.

The calculator uses MET values, short for Metabolic Equivalent of Task. MET is a commonly used way to represent how much energy an activity requires compared with resting.

A higher MET value generally represents a more physically demanding activity.

1. Enter Your Weight

Start by entering your current body weight.

You can choose between:

• kg – kilograms
• lb – pounds

If you enter your weight in pounds, the calculator automatically converts it to kilograms before calculating calories burned.

The conversion used is:

Weight in kg = Weight in lb × 0.45359237

For example:

180 lb × 0.45359237 ≈ 81.65 kg

The calculator supports approximately:

• 20–300 kg
• 44–660 lb

2. Select an Activity

Choose the activity performed during your workout.

Available activity categories include:

• Rest / very light activity
• Walking
• Running
• Cycling
• Swimming
• Rowing
• Elliptical training
• Hiking
• Stair climbing
• Dancing
• Team sports
• Strength training
• Yoga / mobility
• Custom activity

Each standard activity has an estimated MET range built into the calculator.

3. Enter the Activity Duration

Enter how long you performed the activity in minutes.

For example:

• 20 minutes of walking
• 30 minutes of running
• 45 minutes of cycling
• 60 minutes of strength training

The calculator accepts activity durations of up to 600 minutes for each activity segment.

Calories burned generally increase as exercise duration increases, assuming body weight and activity intensity remain the same.

4. Choose the Intensity

Each standard activity includes four intensity settings:

• Easy
• Moderate
• Hard
• Very hard

The calculator uses the selected intensity to estimate a MET value within the predefined MET range for that activity.

For example, running has a higher MET range than light walking because running generally requires substantially more energy.

The displayed MET value changes as you move the intensity control.

5. Understanding MET Values

MET stands for Metabolic Equivalent of Task.

A MET value represents the approximate energy demand of an activity relative to resting.

As a general example:

• About 1–2 MET – resting or very light activity
• About 3–6 MET – light to moderate exercise
• About 6–9 MET – vigorous activity
• 9+ MET – very vigorous activity

These are broad estimates rather than exact measurements.

Two people performing the same activity may burn different numbers of calories because of differences in body composition, fitness, technique, speed, terrain, temperature, and other factors.

6. How Calories Burned Are Calculated

For each activity, the calculator uses the following MET-based equation:

Calories ≈ MET × 3.5 × Weight (kg) ÷ 200 × Minutes

For example, suppose someone weighs 70 kg and performs an activity estimated at 6 MET for 30 minutes.

The calculation would be:

6 × 3.5 × 70 ÷ 200 × 30

This produces an estimated calorie expenditure for that activity segment.

The calculator repeats the calculation separately for every activity you add.

7. Add Multiple Activities to One Session

You are not limited to a single activity.

Select + Add activity to add additional segments to the same workout.

For example, a workout could contain:

• 10 minutes walking
• 30 minutes running
• 10 minutes walking for cooldown

Each segment can have its own:

• Activity type
• Duration
• Intensity
• MET value

The calculator estimates calories for each segment individually and then adds them together to calculate the complete session total.

8. Remove an Activity

Each activity includes a remove button.

Use it to delete an activity you no longer want included in the calculation.

The calculator always maintains at least one activity entry so you can continue building a workout without having to manually recreate the first activity.

9. Use a Custom Activity

If your activity is not included in the predefined list, choose:

Custom activity

You can then enter:

• A custom activity name
• A custom MET value

For example:

Activity: Padel match

MET: 7.5

The calculator accepts custom MET values between approximately 1 and 20.

Only enter a custom MET value when you have a reasonable reference for the activity. A guessed MET value can significantly change the estimated calories burned.

10. Total Calories Burned

After selecting your activities and entering the required information, select:

Calculate session

The main result displays the estimated total calories burned during the complete workout.

For example:

428 kcal

This total is the sum of the estimated calories burned across all valid activity segments.

11. Calories Burned Per Minute

The calculator also estimates your average calories burned per minute.

The calculation is:

Calories per minute = Total calories ÷ Total workout minutes

For example:

If you burn approximately 400 calories during a 50-minute workout:

400 ÷ 50 = 8 kcal/min

This represents the average across the entire workout rather than the calorie burn during every individual minute.

12. Calories Burned Per Hour

The calculator also provides an estimated hourly calorie-burning rate.

The calculation is:

Calories per hour = Average calories per minute × 60

For example:

8 kcal/min × 60 = 480 kcal/hour

This is useful for comparing the approximate energy demands of different workouts.

It does not mean you will necessarily burn that exact number of calories if the workout is extended to a full hour.

13. Overall Session Intensity

The calculator displays an overall session intensity such as:

• Low
• Moderate
• High
• Very high

For workouts containing multiple activities, the calculator uses a time-weighted average MET.

This means longer activities have more influence on the final session intensity than very short activities.

For example, a workout containing:

• 5 minutes of hard running
• 60 minutes of moderate walking

will be influenced much more heavily by the 60-minute walking segment than the short running segment.

This provides a more representative overall workout intensity than simply averaging the MET values of all activities equally.

14. Changing an Input After Calculating

If you change your:

• Weight
• Weight unit
• Activity
• Duration
• Intensity
• Custom activity
• Custom MET value

the previous result is cleared.

You will need to select Calculate session again.

This helps prevent an older calculation from accidentally being copied or saved after the workout inputs have changed.

15. Copy Your Result

After calculating a session, select:

Copy summary

The calculator copies a short workout summary to your clipboard.

For example, a summary may include:

• Estimated calories burned
• Total workout duration
• Activity information
• Body weight used for the calculation

You can paste the summary into a note, workout journal, spreadsheet, message, or other application.

16. Save a Workout Session

Select:

Save session to log

to save the current calculation to the built-in session log.

Saved sessions are stored locally in your web browser.

The calculator prevents immediately saving the exact same calculated session repeatedly, which helps reduce accidental duplicate entries.

Up to approximately 100 recent workout sessions are retained.

17. View Your Session Log

Select the Log tab to view previously saved workouts.

The session log shows information such as:

• Calories burned
• Workout duration
• Number of activities
• Date
• Time

The log also displays your combined calories burned and exercise time across saved sessions.

18. Delete Saved Sessions

Individual saved sessions can be deleted from the log.

You can also select:

Clear log

to remove all saved workout sessions.

Saved sessions are stored using your browser’s local storage rather than an Appsoup account.

This means saved sessions may disappear if you:

• Clear browser data
• Clear site storage
• Use private or incognito browsing
• Switch browsers
• Switch devices

19. Why Your Actual Calories Burned May Be Different

Calories burned cannot be calculated perfectly from activity type, duration, body weight, and MET alone.

Actual energy expenditure can vary depending on factors such as:

• Age
• Sex
• Body composition
• Fitness level
• Heart rate
• Exercise efficiency
• Movement technique
• Walking or running speed
• Terrain
• Elevation
• Temperature
• Resistance level
• Equipment used
• Rest periods

For that reason, the result should be treated as an estimate rather than an exact measurement of energy expenditure.

Fitness trackers, exercise machines, smartwatches, heart-rate monitors, and laboratory measurements may also produce different estimates because they use different formulas and sensor data.

Disclaimer: The Calories Burned Calculator and information provided on this page are intended for general informational, educational, fitness-planning, and reference purposes only. Calculator results are estimates and should not be considered exact measurements of energy expenditure.

The calculator estimates calories burned using entered body weight, exercise duration, activity type, intensity, and estimated MET values. Actual calorie expenditure can vary significantly between individuals and may be affected by age, sex, body composition, fitness level, health status, heart rate, movement efficiency, terrain, environment, equipment, exercise technique, and other factors not included in the calculation.

MET values are general estimates and may not accurately represent the energy expenditure of every person performing the same activity. Custom MET values entered by the user are not independently verified by Appsoup.com.

The calculator is not a medical device and is not intended to diagnose, prevent, monitor, treat, or manage any disease, medical condition, nutritional requirement, exercise restriction, or weight-management program.

Do not use the calculator as the sole basis for determining calorie intake, calorie deficits, exercise prescriptions, weight-loss targets, medical treatment, rehabilitation programs, or other health-related decisions.

People with medical conditions, injuries, pregnancy, cardiovascular concerns, exercise limitations, or questions about appropriate physical activity should consult a qualified healthcare professional before beginning or changing an exercise program.

Saved workout sessions are stored locally in the user’s browser. Appsoup.com does not guarantee that locally stored workout information will remain available. Browser data may be deleted, corrupted, unavailable, or removed when site data is cleared or another browser or device is used.

Appsoup.com and the calculator’s creators do not guarantee the accuracy, completeness, suitability, or reliability of calorie estimates, MET values, saved sessions, or other calculator results and are not responsible for decisions, losses, injuries, or other consequences arising from reliance on the calculator.

Use the calculator as a general estimation and comparison tool rather than as an exact measurement of calories burned.