Calories Burned Calculator
Estimates the calories an activity uses from your weight, the time spent and how hard the activity is.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
gross kcal = MET × weight (kg) × hours net kcal = (MET − 1) × weight (kg) × hours
One MET is the energy used sitting quietly, taken as about 1 kcal per kg of body weight per hour.
What to watch out for
A MET compares an activity with sitting at rest. An activity of 4 MET uses about four times the energy of sitting, for the same person over the same time. The values are averages from adults, so they do not adjust for age, sex or fitness. For activities with a choice of speed or effort, use the page for that activity.
MET values come from the 2011 Compendium of Physical Activities. Gross calories include what your body would have used at rest over the same time. Net removes that by using MET − 1, so it is the better figure for the extra calories the activity uses. Both are rough estimates, so allow at least ±20%. The true figure varies by person.
Frequently Asked Questions
How many calories does a 30-minute run burn?
At 70 kg and 9.8 MET, about 343 kcal gross, or 308 kcal net of resting.
What is the difference between gross and net calories?
Gross counts everything used during the activity. Net takes off what you would have used anyway. In an hour of Hatha yoga at 70 kg, that is 175 kcal gross and 105 kcal net.
Why does weight change the result?
Moving a heavier body takes more energy. An hour of brisk walking comes to about 258 kcal at 60 kg and 387 kcal at 90 kg.