What is the Calories Burned Calculator?

The Calories Burned Calculator is a free online tool that helps you calculate results instantly. Enter your values above and click Calculate to see results.

Is the Calories Burned Calculator free?

Yes, the Calories Burned Calculator is completely free to use with no registration required. You can use it as many times as you need on any device.

How accurate is this calculator?

Our Calories Burned Calculator uses standard formulas for accurate results. For critical decisions, always verify with a qualified professional.

Calories Burned Calculator

Calculate how many calories you burn during exercise and everyday activities. Uses MET (Metabolic Equivalent of Task) values and your body weight for accurate per-activity calorie estimates.

Exercise Calorie Calculator

Your Weight

Unit

Activity

Duration (minutes)

Calories Burned Formula

Calories Burned = MET × weight_kg × duration_hours MET (Metabolic Equivalent of Task) represents energy expenditure relative to rest. A MET of 1 = resting metabolic rate (~1 kcal/kg/hr)

MET Values for Common Activities

Activity	MET	Cal/hr (155 lbs)
Walking 3.5 mph	4.0	~281
Running 6 mph	8.0	~563
Cycling moderate	8.0	~563
Swimming	7.0	~493
Weight training	3.5–5.0	~246–352

Frequently Asked Questions

Why does weight affect calories burned?+

Heavier people burn more calories doing the same activity because they require more energy to move more mass. Calories burned = MET × body weight in kg × hours of exercise.

Are these calorie estimates accurate?+

MET-based calorie estimates are a good approximation but vary by individual fitness level, age, and intensity. Actual burn can be 10–20% higher or lower. For precise measurement, heart rate monitors or lab testing are more accurate.

How Daily Calorie Needs Are Calculated

Your calorie needs depend on two things: how many calories your body burns at rest (Basal Metabolic Rate) and how many additional calories your daily activity burns on top of that. Together, these give your Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain your current weight.

The Mifflin-St Jeor Equation (Most Accurate)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Multiply BMR by your activity multiplier: Sedentary (×1.2) | Lightly active (×1.375) | Moderately active (×1.55) | Very active (×1.725) | Extra active (×1.9)

How to Use This Calculator

Enter your age, gender, height, and weight
Select your activity level honestly (most people overestimate this)
Click Calculate to see your BMR, TDEE, and calorie targets for weight loss or gain

Example Calculation

30-year-old woman, 5'5" (165 cm), 140 lbs (63.5 kg), moderately active:

BMR: (10 × 63.5) + (6.25 × 165) − (5 × 30) − 161 = 1,440 calories/day
TDEE: 1,440 × 1.55 = 2,232 calories/day to maintain weight
To lose 1 lb/week: 2,232 − 500 = 1,732 calories/day

Calories In vs. Calories Out

One pound of body fat contains roughly 3,500 calories. A consistent 500-calorie daily deficit produces about 1 lb of weight loss per week. Deficits larger than 1,000 calories/day are generally not recommended — they can cause muscle loss, nutrient deficiencies, and metabolic adaptation that makes long-term weight loss harder.