Find out exactly how many calories you burn for any exercise — from walking to HIIT. Based on MET values from the Compendium of Physical Activities.
Your Details
kg
min
Calories Burned
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Per minute—
Per hour—
Weekly (5x sessions)—
To burn 1 lb of fat—
Calorie Context
🍎 Medium apple95 kcal
🍫 Snickers bar250 kcal
🍷 Glass of wine (5 oz)125 kcal
☕ Starbucks Latte (grande)250 kcal
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Based on MET values from Ainsworth et al., Compendium of Physical Activities (2011). Results are estimates ±15-20% depending on fitness level and individual metabolism.
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Your calorie burn will appear here
How Calories Burned Is Calculated
This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities (Ainsworth et al., 2011). The formula is: Calories = MET × weight in kg × duration in hours. A MET of 1 represents sitting at rest; activities above MET 6 are considered vigorous.
Why Women Burn Fewer Calories Than Men
Women typically have a higher body fat percentage and lower muscle mass than men at the same weight. Since muscle burns more calories than fat, women's calorie burn per kilogram is slightly lower. This calculator uses MET values which account for body weight, giving a more accurate estimate than gender-neutral tools.