Calories Burned Calculator

Estimate the calories expended during exercise using the METs formula.

Estimated Caloric Expenditure

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Total Calories Burned (kcal)
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Activity Intensity (METs)

Expenditure Context

Use this result to track your total daily energy expenditure (TDEE).

Tracking Exercise Expenditure with the MET Formula

The **Calories Burned Calculator** uses the **MET (Metabolic Equivalent of Task) formula** to estimate the **calorie expenditure** of various physical activities. One MET is defined as the energy required to sit quietly. Any activity is then assigned a MET value (e.g., running is 8 METs) representing how much more energy that activity requires compared to rest. This tool is vital for accurate **fitness tracking** and ensuring you meet your **weight loss calorie** goals.

The MET Formula for Calorie Calculation

The **MET formula** is standardized to provide a reliable estimate of **activity calories** based on your **body weight** (in kilograms) and the **duration** of the activity:

$$\text{Calories} = \frac{\text{METs} \times \text{Weight (kg)} \times \text{Duration (min)}}{200}$$

This result provides the total **exercise expenditure** in kilocalories (**kcal**). Because **METs** are scaled by weight, a heavier person naturally burns more calories performing the same activity for the same duration.

Accuracy for Weight Loss Calories

For individuals focused on **weight loss calories**, tracking **calories burned** is essential for maintaining a precise deficit. While fitness trackers can vary widely, calculators based on the **MET formula** provide a consistent, mathematically sound reference. Combine your **exercise expenditure** with your **TDEE Calculator** results to ensure total daily calorie goals are met accurately for sustainable **fitness tracking**.

Calories Burned FAQs

What is a MET and how does it relate to calories burned?

A **MET** (**Metabolic Equivalent of Task**) is a unit of measurement of the intensity of physical activity. It represents the ratio of the energy used during an activity to the energy used at rest. The higher the **METs** value, the more intense the activity and the higher the **calorie expenditure** you achieve using the **MET formula**.

Why does body weight affect the number of calories I burn?

Moving a heavier body requires more energy. The **Calories Burned Calculator** accounts for this because the total **exercise expenditure** is directly proportional to your **body weight**. Essentially, your muscles must work harder to move more mass, leading to a higher **calories burned** output for heavier individuals.

Can I rely on this for my total TDEE?

This **Calories Burned Calculator** only gives you the **exercise expenditure**. For your total **TDEE** (**Total Daily Energy Expenditure**), you must calculate your **BMR** and then add the calories from daily activity and exercise. Use the **TDEE Calculator** for the complete figure needed for **weight loss calories** and accurate **fitness tracking**.