Exercise Calorie Burn Calculator
Estimate workout calories from activity intensity, body weight, duration, and optional distance.
Workout Details
Enter body weight, activity, duration, and optional distance to estimate exercise calories.
Used only to calculate pace.
Estimate Context
MET calculations are useful for comparing workouts, but they are not a lab measurement.
The calculator uses the standard formula: MET value multiplied by body weight in kilograms and workout duration in hours. Actual burn varies with intensity, terrain, efficiency, and training status.
Your Exercise Burn Estimate
Estimated calories, selected MET value, duration, and pace context.
Calculation Inputs
The estimate uses your selected activity and normalized metric weight.
Food Energy References
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Workout Planning Context
Use this as an estimate for comparing activities and planning energy needs. For weight goals, pair it with your daily calorie target instead of treating exercise calories as exact.
How Exercise Calorie Burn Works
The estimate is based on MET intensity, body weight, and workout duration.
MET intensity
A MET value compares activity energy cost with resting energy use. Higher MET values represent harder activities.
Standard formula
Calories burned equals MET multiplied by body weight in kilograms and duration in hours.
Pace is optional
Distance does not change the calorie formula here. It adds pace context when you want to compare runs, rides, or walks.
Common Activity MET Values
Reference values used by the calculator for common workouts.
Exercise Calorie Burn FAQ
Common questions about workout calorie estimates.
How accurate is an exercise calorie estimate?
It is a planning estimate. MET tables use population averages, so real burn can differ with fitness level, terrain, technique, body composition, and effort.
What does MET mean?
MET means metabolic equivalent of task. A 6 MET activity uses roughly six times the energy of resting quietly.
Should I eat back every exercise calorie?
Not automatically. Treat exercise calories as context, then adjust based on appetite, recovery, weight trend, and your daily calorie target.