Slobiq Health / Training and fitness / Calories burned calculator
Calories burned calculator
Choose an activity, enter your weight and the minutes to estimate the calories you burned.
These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.
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About this tool: Calories burned calculator
A MET is a way to rate how hard an activity is: 1 MET is the energy you use sitting still, and running at 10 km/h is about 9.3 METs. Multiply the MET value by your weight and by the time in hours and you get the energy used, in kilocalories.
The values come from the Compendium of Physical Activities, the standard reference used in exercise science. They describe an average person. Your real burn depends on fitness, technique, terrain and body composition, and this figure includes the calories you would burn anyway at rest, which is common in such tables.
Formula
Calories burned = MET × body weight (kg) × time (hours).
Worked example
A 70 kg person running at 10 km/h (MET 9.3) for 30 minutes: 9.3 × 70 × 0.5 = 326 kcal, or about 651 kcal per hour.
Sources and accuracy
- Formulas and sources last reviewed
- Accuracy
- An estimate from published formulas. Real needs differ between people, so treat it as a starting point and adjust to how your body responds.
Sources and accuracy
Frequently asked questions
Why does my watch show a different number?
Watches estimate from heart rate and movement and use their own models. Both are estimates, so look at your own trend.
Should I eat back the calories I burn?
Not entirely. Exercise estimates are often too high, and eating all of them back can erase a deficit.
Does the pace listed match mine?
Pick the nearest speed. The step between values is small, so the result stays within a few percent.