Calories burned · MET-based
Exercise Calorie Calculator
Estimate how many calories a workout burns — then decide whether to adjust today’s food target.
Estimated burn
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MET
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Per hour
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Wearables and gym machines often disagree. Treat this as a planning estimate. For fat loss, keep your TDEE target steady and track food with photos rather than “eating back” every calorie.
An exercise calorie calculator estimates energy burned during an activity from body weight, duration, and intensity (MET values). People search it to decide how hard to train, whether a walk “counts,” or how a run fits a fat-loss budget. Used well, it informs your day; used poorly, it becomes an excuse to overeat the burn.
How the calories-burned estimate works
The formula is straightforward: calories ≈ MET × body weight (kg) × hours. MET (metabolic equivalent) tables publish typical intensities for walking, running, cycling, swimming, lifting, and more. This tool uses common Compendium-style MET values. Real burn varies with fitness, terrain, and effort — so the number is a useful mid-point, not a lab result.
Exercise + diet: the combo that pays
Strength training protects muscle in a deficit; cardio helps the weekly energy balance. But fat loss still lives or dies on average intake. Set maintenance with the TDEE calculator, keep a sensible deficit via how to lose weight, and log meals with the calorie tracker. That stack — target + training + honest food logging — beats obsessing over treadmill displays.
Frequently asked questions
- How do I calculate calories burned exercising?
- Multiply the activity MET by your weight in kilograms and by hours exercised. This calculator does that instantly for common activities.
- Are exercise calorie estimates accurate?
- They are reasonable averages. Machines and watches can be off by 10–25%. Use them for planning, and judge progress by weekly weight and measurements.
- Should I eat back calories I burn?
- Usually only partly, if at all — especially if your TDEE activity level already includes workouts. Full eat-back often stalls fat loss.
- Which burns more: running or walking?
- Per minute, running burns more. Per kilometre the gap shrinks. Total weekly volume and what you eat afterward matter more than any single session.
- Is this exercise calorie calculator free?
- Yes. No account required. Pair it with free meal photo scans to balance food and training in one place.