Calories Burned Calculator
Estimate energy used during one workout from body weight, activity intensity (MET) and duration. See both gross calories and calories above resting level.
This is an estimate, not a measurement. Actual energy use varies with pace, terrain, technique, fitness, environment and individual physiology.
Formula and interpretation
Gross kcal = MET × 3.5 × weight in kg ÷ 200 × minutes
Net kcal above resting = (MET − 1) × 3.5 × weight in kg ÷ 200 × minutes
Weekly net estimate = net kcal per session × sessions per week
Gross calories include the energy the body would use at rest during the workout period. Net calories subtract that resting component. If comparing exercise with a daily calorie estimate, use the net figure to reduce double counting; estimates from different methods may still not align.
Checked example
A 70 kg person exercises for 30 minutes at 6 MET, three times per week.
| Result | Calculation | Estimate |
|---|---|---|
| Gross per session | 6 × 3.5 × 70 ÷ 200 × 30 | 220.5 kcal |
| Net per session | (6 − 1) × 3.5 × 70 ÷ 200 × 30 | 183.75 kcal |
| Net per week | 183.75 × 3 | 551.25 kcal |
Limits
MET values and calorie results are population-level estimates. They do not account for every interval, incline, resistance setting or change in effort. The result is not a target for food restriction or a substitute for individualized medical or nutrition advice.
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