Calories Burned Calculator
How it worksEstimate calories for walks, runs, lifts, and more
Your details
Using: 70.0 kg
Estimated session burn
Body weight: 70.0 kg
Estimated burn
291 kcal
Compare at 30 min
About this tool
Session calorie estimates help you understand the relative cost of different workouts. They are useful for comparing activities — not for precisely “earning” food.
We use MET (metabolic equivalent of task) values similar to those found in exercise science compilations: calories ≈ MET × body weight (kg) × hours.
Real burn varies with pace, terrain, fitness, and efficiency. Machine “calories” displays and wearables use their own models and often disagree.
How it works
- Add your body weight in Your details — MET math depends on it.
- Pick an activity and duration. We multiply MET × kg × hours to estimate kcal.
- Treat the result as an order-of-magnitude guide when planning recovery and fueling.
Practical tips
- Don’t slash diet calories by the full “burned” number every session — estimates overshoot for many people.
- Consistency of training matters more than maximising estimated burn.
- If you feel wiped, prioritise sleep and protein over chasing higher MET numbers.
Frequently asked questions
What is a MET?
One MET roughly equals resting energy cost. A 5 MET activity uses about five times resting energy for that duration, scaled by body weight.
Why doesn’t this match my watch?
Devices use heart rate, personal profiles, and proprietary models. MET tables are population averages. Expect differences of 10–30% or more.
Should I eat back workout calories?
Often only partially, if at all — especially if fat loss is the goal. Many coaches prefer a steady daily target that already accounts for training days.
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BMR & TDEE
Estimate resting burn and daily calorie maintenance
Disclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.