Calories Burned Calculator
How many calories you burn running, lifting, cycling, swimming and more — based on your weight and workout length.
Your results
How many calories does exercise burn?
This calories burned calculator estimates the energy cost of running, weightlifting, cycling, swimming, HIIT and 20+ other activities, based on your body weight and how long you trained. Heavier bodies burn more for the same activity, which is why generic "a 30-minute run burns 300 calories" claims are usually wrong for you specifically.
How it works
Every activity has a research-measured intensity called a MET (Metabolic Equivalent of Task) — a multiple of your resting metabolic rate. Sitting quietly is 1 MET; running at 10 km/h is about 9.8 METs. The calculation is:
Calories = MET × weight (kg) × duration (hours)
Our MET values come from the Compendium of Physical Activities, the standard reference database compiled from hundreds of laboratory measurements and used in most exercise research.
Frequently asked questions
Why does my watch say something different?
Wearables estimate from heart rate, which drifts with heat, caffeine, stress and fitness level. MET values are averages measured in labs. Both are estimates — expect them to disagree by 10–20% and don't treat either as gospel.
Does weightlifting really burn that little?
Per minute, lifting burns less than steady cardio because so much of a session is rest between sets. What the number misses: the muscle you build raises your burn 24/7, and hard training elevates metabolism for hours afterward. Lift for the long game, not the session count.
Should I eat back the calories I burn?
If your daily calorie target already includes an activity multiplier (like our calorie calculator), no — that's double counting. Use this calculator to compare activities or fuel very long sessions, not to top up your food budget.
References
- Ainsworth BE, Haskell WL, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575–1581.
Related
These results are estimates for healthy adults and are not medical advice. Consult a health professional before making major changes to your diet or training.
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