Enter your body weight, activity type, and duration to find out how many calories you burned. Choose from dozens of activities — walking, running, cycling, swimming, gym workouts, and more — all calculated using standard MET (Metabolic Equivalent of Task) values. You'll see total calories burned, estimated fat burned, and a breakdown by activity intensity.
Calories Burned
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Fat Burned
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Fat Burned
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MET Value
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Total Duration
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MET stands for Metabolic Equivalent of Task. It represents how much energy an activity requires relative to resting. A MET of 1 equals sitting still. The formula is: Calories = MET × weight in kg × duration in hours. So a higher MET activity burns more calories in the same time period.
This calculator provides a good estimate based on standardized MET values from published research. However, actual calorie burn varies based on individual fitness level, muscle mass, age, metabolism, and effort intensity. Use the result as a reliable guide rather than an exact figure.
Yes, significantly. Heavier individuals burn more calories doing the same activity for the same duration because the body requires more energy to move greater mass. This is directly built into the MET formula — calories burned scales linearly with body weight.
A 155 lb (70 kg) person walking at a moderate pace (~3 mph) for 30 minutes burns approximately 140–160 calories. Walking faster or on an incline increases the MET value and therefore burns more calories in the same time.
High-intensity activities like running fast, jump rope, HIIT, and cross-country skiing tend to burn the most calories per hour, often 600–1000+ kcal/hour for an average adult. The intensity (reflected by MET value) and your body weight are the two biggest factors.
One pound of body fat contains approximately 3,500 calories. To estimate fat burned in grams, divide calories burned by 9 (since fat contains ~9 kcal per gram). Keep in mind the body doesn't burn pure fat — it uses a mix of fat and carbohydrates depending on intensity.
Treadmill running is slightly less demanding than outdoor running because there's no wind resistance and the belt assists leg turnover. To match outdoor calorie burn on a treadmill, set a 1–2% incline. The difference is relatively small at moderate paces.
Generally yes. As we age, muscle mass tends to decrease (a process called sarcopenia), which lowers resting metabolic rate. Older adults may burn 10–20% fewer calories than younger adults doing the same activity, though regular exercise helps preserve muscle and metabolic efficiency.