Estimate calories burned for walking, running, cycling, strength training, sports, and more using body weight, activity intensity, and workout duration.
Calculator
Workout Energy Estimate
Compare total session energy with estimated active calories above the resting baseline.
Estimated Energy
Calculation Details
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Estimate calories burned during exercise
Choose an activity, enter your body weight, and set the workout duration. This calculator estimates total calories during the activity and active calories above a standardized resting baseline. It covers common walking, running, cycling, gym classes, and sports.
Formula and meaning of the result
Gross kcal = MET x 3.5 x weight (kg) x duration (minutes) / 200
Active kcal = (MET - 1) x 3.5 x weight (kg) x duration (minutes) / 200
MET is a standardized activity-intensity value. The total estimate includes the energy assigned to 1 MET during the exercise period; the active estimate subtracts that resting baseline. For example, a 175 lb (79.4 kg) person brisk-walking for 30 minutes at 4.8 METs is estimated at about 200 total kcal and 158 active kcal.
Activity values and limitations
Activity intensity values are selected from the 2024 Adult Compendium of Physical Activities. A Compendium value represents a standardized activity category, not a direct measurement of your workout. Actual energy use varies with pace, terrain, technique, fitness, body composition, and individual physiology. Wearables and laboratory measurements may produce different estimates.
This is an educational estimate, not medical advice or a precise measure of exercise energy expenditure. Do not use it alone to set a nutrition or treatment plan.
Need daily maintenance calories?
This page estimates one exercise session. For an estimate of daily energy needs based on age, height, weight, and overall activity, use our TDEE calculator.
Frequently asked questions
What is the difference between total and active calories?
Total calories include the standardized 1-MET resting baseline during the session. Active calories subtract that baseline, so the active estimate is lower.
Why can my fitness watch show a different number?
Devices may use heart rate, motion sensors, personal profile data, and proprietary models. This calculator uses a population-level MET value and entered weight and duration, so the two estimates are not expected to match exactly.
Does this estimate include afterburn?
No. It estimates energy during the entered activity only and does not add post-exercise energy expenditure.