Calories Burned Calculator

The calculator uses the MET formula: calories = MET x your weight in kilograms x hours. MET (Metabolic Equivalent of Task) values come from the Compendium of Physical Activities by Ainsworth et al., the standard reference used by exercise physiologists. One MET equals roughly 1 kcal per kilogram of body weight per hour, which is the rate your body burns energy at complete rest.

Wearables layer in heart rate, movement patterns, and device-specific calibration on top of the MET baseline, so the two methods rarely agree exactly. Independent studies put consumer trackers at roughly plus or minus 15 to 30 percent for energy expenditure. This calculator gives you a clean, repeatable MET-based estimate that stays consistent across sessions and does not drift as your device firmware updates.

Expect real-world variance of roughly plus or minus 10 to 20 percent. Fitness level, terrain, heat, pacing, technique, and your resting metabolism all affect actual burn. Use the result as a planning estimate and adjust based on how your weight or energy levels respond over two to four weeks.

Exercise calories are only part of your daily total. Use a BMR calculator to find your resting needs, then a TDEE calculator to factor in general activity. Add workout calories from this calculator on top only if your TDEE activity level is set to sedentary. If you chose a higher activity multiplier, your workouts are already partially counted and adding them again overstates your burn.

Yes, and the effect is direct. Because the MET formula multiplies your weight in kilograms, a 200 lb (91 kg) person burns about 50 percent more calories than a 130 lb (59 kg) person doing the exact same activity for the same time. Generic "calories per mile" charts typically assume a fixed weight around 155 lb and can be significantly off for anyone outside that range.