Calories Burned Calculator
Estimate the calories you burn in a workout from the activity, your body weight and how long you go.
How it works
calories = MET × 3.5 × weight(kg) ÷ 200 × minutes
A MET (metabolic equivalent) is how many times harder an activity works you than sitting still — running at about 9.8, a brisk walk about 3.5. The formula turns that into calories using your body mass, so heavier bodies and longer or harder sessions burn more. Weight is converted from pounds first (1 lb = 0.4536 kg).
Worked example
A 154-lb (70 kg) person running (MET 9.8) for 30 minutes: 9.8 × 3.5 × 70 ÷ 200 × 30 ≈ 360 kcal, or about 720 kcal per hour.
Frequently asked questions
Why is my watch’s number different?
Wearables add heart rate, stride and personal data, while MET tables use population averages. Both are estimates — expect a spread of 15% or more and watch the trend, not one reading.
Should I eat back the calories I burn?
Only partly, if at all. Exercise burn is easy to overestimate and eating all of it back often erases a deficit — many people replace roughly half and adjust from results.
Does building muscle raise my burn?
A little at rest, but the bigger effect is that muscle lets you train harder and move more, which is where most of the extra burn comes from.
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General educational estimate, not medical advice. Talk to a doctor for anything about your health.