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Calories Burned Calculator
Estimate the total calories used during walking, running, cycling, swimming, strength training, sports, and other activities using your weight, duration, and standardized MET values.
This Calories Burned Calculator estimates the total energy used during a physical activity from your body weight, the activity's standardized MET value, and the number of minutes performed. It supports kilograms and pounds and includes common forms of exercise, sports, and recreational activity.
Where Do the MET Values Come From?
The activity intensities are based on MET values published in the 2024 Adult Compendium of Physical Activities. The Compendium provides standardized estimates for comparing the energy cost of hundreds of physical activities.
What Is a MET?
A metabolic equivalent, or MET, expresses an activity's estimated energy cost relative to resting. One MET is approximately the energy used while resting, while an activity rated at 8 METs is estimated to use about eight times that standardized resting amount.
Total Calories Versus Active Calories
This calculator estimates total calories used during the selected period, including the energy your body would use at rest. It does not subtract resting energy to produce an active-calories-only result, so it may differ from fitness trackers that report active calories separately.
How to Use the Calories Burned Calculator
Enter your weight, select kilograms or pounds, choose the activity and intensity that most closely match what you performed, and enter the duration in minutes. More precise activity and pace selections generally produce a more meaningful estimate.
Why Actual Calorie Expenditure Can Vary
MET values represent standardized estimates rather than direct measurements of an individual. Fitness level, body composition, age, sex, movement efficiency, terrain, temperature, equipment, and actual exercise intensity can all affect energy expenditure.
Private Browser-Based Calculation
The calculation runs locally in your browser. Your weight, selected activity, and duration are not uploaded to ORVITech for this calculation.
How Is the Result Calculated?
Estimated total calories (kcal) ≈ MET × weight (kg) × duration (hours) Duration (hours) = duration in minutes ÷ 60
Calories Burned Calculation Example
Suppose a person weighs 70 kg and plays a basketball game, rated at 8 METs, for 30 minutes. Convert 30 minutes to 0.5 hours, then calculate 8 × 70 × 0.5. The estimated total energy expenditure is 280 kcal. This is a standardized estimate, not a direct measurement.
Frequently Asked Questions
What is a MET?
A MET, or metabolic equivalent, describes an activity's estimated energy cost relative to resting. Higher MET values represent activities with greater standardized energy demands.
Where do the activity values come from?
The calculator uses activity-specific MET values from the 2024 Adult Compendium of Physical Activities.
Does the result show total calories or active calories?
It estimates total calories used during the activity period, including standardized resting energy. It does not subtract the calories you would have used while resting.
Are calories burned estimates exact?
No. The result is a standardized estimate rather than a direct measurement. Actual energy expenditure varies between individuals and circumstances.
Why does my fitness tracker show a different result?
A tracker may use heart rate, movement sensors, personal profile data, or proprietary formulas. It may also report active calories instead of total calories, so its result may differ from this MET-based estimate.
Does body weight affect estimated calories burned?
Yes. Under this MET-based formula, a greater body weight produces a higher estimate for the same activity and duration.
Can I use this calculator for weight management?
You can use it as a general estimate of activity energy expenditure, but weight management depends on many factors and the result should not be treated as a precise calorie measurement.
Are my weight and activity details uploaded or stored?
No. This calculation runs locally in your browser, and the information you enter is not uploaded to ORVITech.
Is this calculator medical advice?
No. It provides general informational estimates and is not a substitute for medical advice, metabolic testing, or guidance from a qualified healthcare professional.