MMaxTools

Calorie Burn Calculator

Estimate calories burned during running, cycling, gym and 12 more activities.

The Calorie Burn Calculator estimates how many calories an activity consumes based on your weight, the duration, and a MET value — the standard measure of exercise intensity. Pick from 15 common activities from brisk walking to jump rope, and the tool returns your burn for the session plus hourly and per-10-minute figures.

The math comes from exercise physiology: calories ≈ MET × 3.5 × weight(kg) × minutes ÷ 200. A MET of 1 is sitting still; running at 10 km/h is roughly 9.8 METs, meaning a 75 kg person burns about 340 kcal in 30 minutes — numbers that make workout planning concrete.

Real burn varies with effort, terrain, temperature and individual efficiency, so treat results as planning estimates rather than billable precision. Everything computes locally in your browser.

Calories burned

385.88 kcal

Running (10 km/h) · MET 9.8

Per 10 minutes

128.63 kcal

Per hour

771.75 kcal

MET-based estimate: kcal = MET × 3.5 × weight(kg) × minutes ÷ 200. Real burn varies with effort, terrain and individual efficiency — treat it as a planning figure.

How to use the Calorie Burn Calculator

  1. Enter your body weight in kilograms.
  2. Choose an activity from the list.
  3. Enter the duration in minutes.
  4. Read the total calories burned.
  5. Use the per-10-minute and per-hour figures to scale plans.

Frequently asked questions

What is a MET and how is it used?

A MET (metabolic equivalent) expresses exercise intensity as a multiple of resting metabolism: sitting is 1 MET, brisk walking ~4.3, running ~9.8. Calories = MET × 3.5 × weight × minutes ÷ 200, which is the standard estimation formula used here.

Why does a heavier person burn more calories?

Moving more mass takes more energy, so the formula scales burn directly with body weight: a 90 kg runner burns about 20% more than a 75 kg runner at the same pace and duration.

Should I eat back calories burned in exercise?

Trackers and calculators typically overestimate burn by 10–30%, so eating back the full figure can stall fat loss. If you are cutting, aim to eat back half or none; if training hard, prioritize protein and let hunger guide the rest.

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