Calculator
Calories Burned Calculator
Estimate the calories you burn during exercise — pick an activity, your weight and how long you do it.
Your activity
Calories burned
from 30 minutes of activity.
A MET-based estimate. Real burn varies with intensity, fitness and terrain.
How calories burned are estimated
This calculator uses MET values (Metabolic Equivalent of Task) — a standard way to rate how intense an activity is compared with sitting still. The formula is simple: calories ≈ MET × weight (kg) × time (hours). Heavier people and longer or more intense sessions burn more.
A note on accuracy
MET estimates are a solid general guide, but your real burn depends on fitness, effort, terrain and how efficiently you move. Fitness trackers and machines often overestimate, so treat any number as a ballpark. If you're managing weight, lean on your TDEE as the main guide rather than eating back every exercise calorie.
Frequently asked questions
How are calories burned calculated?
This calculator uses MET values (Metabolic Equivalent of Task), a standard measure of an activity’s intensity. Calories burned equals MET times your weight in kilograms times the time in hours.
How accurate is it?
MET-based estimates are a good general guide but individual burn varies with fitness, intensity, terrain and efficiency. Treat the number as an approximation, not an exact count.
Does this include my resting calories?
It estimates the calories burned by the activity itself. Your body also burns calories at rest, which your TDEE accounts for separately.
Should I eat back exercise calories?
Not necessarily all of them, partly because estimates run high. If you are managing weight, use your TDEE as the main guide. welanutria provides estimates only.
welanutria provides estimates for general information only and is not medical or fitness-coaching advice.