Free Calories Burned Calculator
How many calories did that workout actually burn? Pick your activity, enter your weight and duration, and get a science-based estimate using MET (Metabolic Equivalent of Task) values — the same method exercise researchers use.
How to Use the Calories Burned Calculator
- Select your activity from the list.
- Enter your weight and workout duration.
- Click Calculate to see estimated calories burned.
Features
Covers a dozen common activities from walking and yoga to HIIT and soccer, each with a published MET value. Results show total calories, calories per hour, and the equivalent in walking minutes for easy comparison.
Benefits & Use Cases
Useful for balancing food intake against training, comparing the payoff of different workouts, and setting realistic expectations — fitness trackers often overestimate, while MET math stays grounded.
Tips
Heavier people burn more doing the same activity, which the formula accounts for automatically. For strength sessions, pick an intensity honestly; casual lifting burns far less than circuit training.
Frequently Asked Questions
What is a MET?
A Metabolic Equivalent of Task measures exercise intensity as a multiple of your resting burn — 1 MET is sitting quietly, 8 METs is eight times that.
How accurate are the estimates?
MET tables give solid population averages, but individual burn varies with fitness, body composition and effort. Treat results as estimates, not lab measurements.
Why does weight matter?
Moving a heavier body costs more energy, so the formula multiplies METs by your weight — two people doing the same workout burn different amounts.
Does it count afterburn (EPOC)?
No — the estimate covers the activity itself. Intense sessions add a modest afterburn, but it is small compared to the workout.
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