Calorie Calculator

Estimate calories burned during any physical activity based on your body weight and duration. Uses standard MET values.

Calorie Calculator

Estimate calories burned for any activity based on your body weight and duration.

Activity

Body Weight

Duration (minutes)

Walking (moderate)

123

kcal burned

Estimate based on MET values. Actual calories vary by fitness level and intensity.

100% local — no personal data stored

How to use Calorie Calculator

1
Select an activity from the dropdown list.
2
Enter your body weight in kg or lb.
3
Enter the duration in minutes.
4
See the estimated calories burned instantly.

Frequently Asked Questions

What are MET values?

MET (Metabolic Equivalent of Task) values represent the energy cost of activities relative to sitting at rest. They are published by the American College of Sports Medicine.

How accurate is this?

This provides a general estimate. Actual calorie burn varies by individual fitness level, age, weight distribution, and exercise intensity.

1. Introduction

Understanding how many calories you burn during exercise is fundamental to weight management, athletic training, and general fitness tracking. Unlike calorie intake (which is clearly printed on food packaging), calorie expenditure during exercise is invisible and often dramatically misestimated.

The ToolsHubs Calorie Calculator uses the scientifically validated MET (Metabolic Equivalent of Task) system, published by the American College of Sports Medicine, to estimate calories burned for 16 common activities. It supports both kg and lb for body weight input.

2. Technical & Concept Breakdown

MET Formula:

Calories Burned = MET × Weight (kg) × Time (hours)

MET values are multiples of the resting metabolic rate (sitting quietly = 1.0 MET). For example:

Sleeping: 0.95 MET
Walking (moderate): 3.5 MET
Running (jogging): 7.0 MET
Running (fast): 11.5 MET
Swimming: 6.0 MET

Unit conversion for imperial: Weight (kg) = Weight (lb) × 0.453592

3. Real-World Use Cases

Weight Loss Planning: Understand how many sessions of swimming or running are needed to create a meaningful calorie deficit.

Fitness App Calibration: Compare this tool's estimates against your fitness tracker to calibrate your device's accuracy.

Training Load Management: Estimate energy expenditure across multiple training sessions in a week to optimise nutrition and recovery.

Casual Curiosity: "How many calories do I burn playing cricket for 2 hours?"

4. Best Practices & Tips

Combine with calorie intake tracking. Calorie burned is only half the equation. For weight management, track both intake and expenditure.

MET values vary with intensity. "Walking" at 2 km/h vs. 6 km/h have very different MET values. Choose the activity description that best matches your actual intensity.

5. Limitations

MET-based calculations are population averages. Actual calorie burn varies significantly with individual fitness level, age, body composition, and exercise efficiency. Elite athletes and beginners burn different calories for the same activity at the same pace. This tool provides a useful estimate, not a precise measurement.