Calorie Burn Estimator
Estimate calories burned during any physical activity using the scientifically validated MET (Metabolic Equivalent of Task) formula. Choose from over 50 activities across 7 categories - from running and cycling to yoga and daily chores. Enter your body weight and exercise duration to get an instant calorie estimate, burn rate, activity intensity, and a visual comparison with other exercises. A comprehensive Quick Reference Table shows estimated calories for all activities at your weight. All calculations run locally in your browser - no signup, no data upload.
Estimate calories burned during any physical activity using the scientifically validated MET formula. Select from 50+ activities, enter your weight and duration, and get an instant result with burn rate, intensity level, and activity comparisons - all running locally in your browser.
Why Use Our Calorie Burn Estimator?
50+ Activities & Accurate MET Data
Choose from over 50 activities across 7 categories - walking, running, cycling, swimming, gym, sports, yoga, and daily activities. Uses MET values from the Compendium of Physical Activities (Ainsworth et al., 2011), the gold standard reference for exercise science.
Instant Calorie Estimate & Burn Rate
Enter your weight and duration to get an instant estimate of total calories burned, calories per minute, and calories per hour. The result card also shows the MET value and activity intensity level - from sedentary to very vigorous.
Activity Comparison & Quick Reference
See how your chosen activity compares to other common exercises at the same weight and duration. Use the Quick Reference Table to compare MET values, intensity levels, and estimated calories for a 70 kg person across all activities - no calculation needed.
100% Local - No Signup, No Server
All calculations run entirely in your browser. Your weight, preferences, and last activity are saved to localStorage. No data is sent to any server - your privacy is guaranteed. Free to use, no account required.
Who Uses the Calorie Burn Estimator?
Running & Jogging Sessions
Runners can estimate calories burned for any pace - from a slow jog to sprinting. Compare different speeds and distances to plan training sessions and track progress over time.
Cycling & Spinning Workouts
Cyclists can estimate energy expenditure for leisure rides, moderate commutes, or intense spinning classes. See how terrain and intensity affect calorie burn rates.
Swimming & Water Activities
Swimmers can compare leisure swimming vs lap swimming at different intensities. Estimate calories burned for water aerobics or pool workouts.
Gym & Strength Training
Weightlifters, CrossFit athletes, and gym-goers can estimate calories burned during circuit training, HIIT sessions, rowing machine, elliptical, or jump rope - helping with workout planning and nutrition.
Yoga & Flexibility Classes
Yoga practitioners can compare Hatha, Vinyasa, and Bikram yoga intensities. Estimate calories burned during Pilates, stretching, or flexibility sessions.
Weight Management & Nutrition Planning
Fitness enthusiasts and those on weight management programs can estimate exercise calories to balance their daily energy equation. Use the results alongside calorie tracking for precise nutrition planning.
About This Tool
What Is the Calorie Burn Estimator?
How Are MET Values Determined?
Understanding Your Results
Accuracy & Limitations
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Frequently Asked Questions
How does the calorie burn formula work?
The estimator uses the standard MET formula: Calories = MET × Body Weight (kg) × Duration (hours). MET (Metabolic Equivalent of Task) is a measure of the energy cost of a specific activity. One MET is approximately 1 kcal/kg/hour - the energy you burn at rest. An activity with a MET of 8 means you burn 8 times more energy than at rest. The formula has been validated by decades of exercise science research.
How accurate is the calorie estimation?
The estimation is based on the Compendium of Physical Activities - the most widely used reference in exercise science. However, individual calorie burn varies based on age, fitness level, body composition (muscle mass vs fat), genetics, exercise form, and environmental factors. The estimate can differ from actual burn by 10-25% for most people and more for elite athletes or those with specific metabolic conditions. Use as a helpful guideline rather than an exact measurement.
What is a MET value?
MET stands for Metabolic Equivalent of Task. One MET is the energy you burn while sitting quietly - approximately 1 kcal per kilogram of body weight per hour. Activity MET values range from 0.9 (sleeping) to over 18 (running at very high speeds). The Compendium of Physical Activities assigns MET values to hundreds of activities based on direct oxygen consumption measurements. Our tool uses these published values for 50+ common activities.
Can I use this for weight loss planning?
Yes. To lose weight, you need a calorie deficit - burning more calories than you consume. Use this estimator to calculate exercise calories and combine with a calorie tracking tool. For example, a 70 kg person running for 30 minutes burns approximately 343 kcal (MET 9.8 × 70 kg × 0.5 hrs). However, remember that exercise calories are estimates and individual results vary. The general guideline for weight loss is a deficit of 300-500 kcal per day.
How does body weight affect calorie burn?
Body weight has a direct linear relationship with calorie burn in the MET formula. A heavier person burns more calories doing the same activity because more energy is required to move a larger body mass. For example, a 90 kg person running at 6 mph burns approximately 441 kcal in 30 minutes, while a 60 kg person burns approximately 294 kcal - about 50% more. This is why weight-bearing activities like walking and running show larger differences than non-weight-bearing activities.
What does the intensity level mean?
Intensity is categorised based on the MET value: Sedentary (MET < 2) - light desk work, standing; Light (MET 2-3.5) - walking slowly, stretching; Moderate (MET 3.5-6) - brisk walking, leisurely cycling; Vigorous (MET 6-9) - jogging, swimming laps; Very Vigorous (MET > 9) - running, competitive sports. Health organisations recommend at least 150 minutes of moderate or 75 minutes of vigorous activity per week.
Is this tool suitable for tracking daily activity?
While the tool is designed for individual exercise sessions, you can use it multiple times to estimate total daily energy expenditure from structured exercise. The Quick Reference Table provides a helpful overview of calories burned per hour for each activity at the specified weight, making it easy to compare different activities without repeated calculations.
Why does running burn more calories than walking?
Running has a higher MET value than walking because it requires more oxygen consumption per minute due to the greater muscle activation, impact forces, and energy needed to maintain a flight phase (both feet off the ground). For example, walking at 3.5 mph has a MET of 3.5, while jogging at 5 mph has a MET of 7.0 - double the energy cost. However, running burns more calories per minute AND per mile compared to walking at the same weight.
What activities are included?
The tool includes over 50 activities across 7 categories: Walking & Running (9 activities), Cycling (6), Swimming & Water (4), Gym & Strength (8), Sports (10), Yoga & Flexibility (5), and Daily Activities (6). This covers the most common exercises and general daily activities, from household cleaning to competitive sports. MET values range from 1.3 (sitting desk work) to 15.8 (cycling racing over 20 mph).
Is my data saved between sessions?
Yes. Your activity selection, weight, weight unit, and duration unit preferences are automatically saved to your browser's localStorage. This means the calculator remembers your last settings when you return. However, calculation results are not saved - each estimation is fresh based on your inputs. No data is ever sent to a server or stored externally.