Calories Burned Calculator

 

Quickly estimate how many calories you burn during any activity — from walking the dog to high-intensity workouts.

Whether you’re aiming to lose weight, stay fit, or track your daily energy balance, our Calories Burned Calculator provides an accurate estimate based on your weight, activity type, and duration. Backed by the science of MET (Metabolic Equivalent of Task), our tool gives you clear insights into how your body uses energy throughout the day.

How the Calories Burned Calculator Works

We use a formula based on your body weight, activity type, and duration, combined with standardized MET values, to estimate your energy expenditure:

Calories Burned = MET × Weight (kg) × Time (hours)

This formula offers a reliable estimate of how much energy your body expends performing a specific task. All MET values are based on established research data.

Choose from 100+ Activities

From household chores to competitive sports, our calculator includes a wide variety of activities:

  • Walking, Running, Cycling
  • Swimming, Yoga, Strength training
  • Cleaning, DIY, Cooking
  • Sports, Dancing, Climbing
  • Sleeping, Standing, Watching TV

You can also compare two different activities to see which burns more calories.

Personalize Your Results

Enter your:

  • Weight (in kg or lbs)
  • Activity type
  • Duration (in minutes or hours)

The calculator instantly returns:

  • Total calories burned
  • Calories per hour
  • Estimated weight loss if performed regularly

The Science Behind Calories Burned

What is a MET?

MET (Metabolic Equivalent of Task) measures how much energy an activity uses compared to resting. For example:

  • Sitting quietly = 1 MET
  • Walking briskly = 3.5–4.5 METs
  • Running = 8–12 METs
  • Jumping rope = 10–12 METs

The higher the MET, the more energy you burn.

Want to Burn More Calories?

Try these methods to increase your burn rate:

  • Increase intensity: Swap walking for jogging, or weightlifting for circuit training.
  • Add intervals: Alternate bursts of effort with rest — known as HIIT (High-Intensity Interval Training).
  • Stay consistent: Small daily activities (like taking stairs or walking meetings) add up.

Example: Calories Burned While Cycling

90 kg (198 lb) person cycling for 1 hour at moderate pace (MET = 8.0):

Calories = 8.0 × 90 × 1 = 720 kcal

That’s 720 calories burned in one session — the equivalent of a full meal or more.

Tips for Using This Tool

  • Compare activities to find the most efficient fat-burning workouts.
  • Use alongside a Calorie Intake Calculator to manage your energy balance.
  • Combine this with BMR (Basal Metabolic Rate) tracking for a full daily calorie picture.

FAQ

How accurate is this calculator?

This tool provides strong estimates based on research, but individual results vary by age, fitness level, muscle mass, and intensity.

Does it work for weight loss?

Yes. Burning more calories than you consume leads to weight loss. Combine this tool with calorie tracking for best results.

What if my activity isn’t listed?

Choose the closest matching activity or use a custom MET value if known.

Start Calculating Your Burn

Use the form above to enter your weight, activity, and duration — and see how many calories you’re burning each day.

If you find Scraper’s Calories Burned Calculator helpful and want to show your appreciation to the developer, tips are warmly welcomed! While absolutely not required, they help support the development and infrastructure costs of this tool. Thank you for the support.

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