Calories Burned Calculator
Estimate how many calories you burn in any activity - from walking and running to burpees, planks, and weight training. This calculator uses MET values from the 2011 Compendium of Physical Activities, the standard reference for exercise energy expenditure.
How This Calculator Works
The calculator uses metabolic equivalents (METs). One MET is the energy you burn at rest - roughly 1 kcal per kg of body weight per hour. An activity rated at 8 METs (like burpees or running) burns about eight times your resting rate.
The equation is: calories = MET x 3.5 x weight(kg) / 200 x minutes. Your weight matters because moving a heavier body costs more energy - a 100 kg person burns about 25% more calories than an 80 kg person doing the exact same workout.
MET values come from the 2011 Compendium of Physical Activities, which measured the energy cost of hundreds of activities. Real burn rates vary with effort, fitness, and terrain, so treat the result as a solid estimate - typically within 10-20% for most people.
References & Sources
Frequently Asked Questions
How many calories does a 30-minute walk burn?
A brisk 30-minute walk burns about 120-170 kcal for most adults: around 130 kcal at 70 kg and 165 kcal at 90 kg. Slower walking drops the burn toward 100-130 kcal, while adding hills or a weighted vest pushes it higher.
How accurate are MET-based calorie estimates?
For most people they land within 10-20% of measured values. Individual burn varies with fitness level (trained people burn slightly less at the same pace), effort, and terrain. For weight-loss planning, consistency matters more than precision - use the same calculator over time and adjust based on your weekly scale trend.
Do heavier people burn more calories doing the same exercise?
Yes - calorie burn scales almost linearly with body weight because moving more mass takes more energy. At 8 METs, a 60 kg person burns about 8.4 kcal per minute while a 90 kg person burns about 12.6 kcal per minute. This is why heavier beginners lose weight faster on the same program.
How many calories do burpees burn?
Burpees are rated at roughly 8 METs - the same range as a 10-minute mile. Expect about 10-13 kcal per minute for a 70-90 kg person, or 150-200 kcal in a 15-minute burpee circuit. Pace and full-range form change the number more than anything else.
TDEE Calculator (Daily Calories)
Calculate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn each day. The calculator uses the Mifflin-St Jeor equation for your basal metabolic rate, multiplied by your activity level.
Macro Calculator
Calculate your daily macronutrient targets - protein, carbs, and fat - based on your body stats and goal. This calculator estimates your calorie needs with the Mifflin-St Jeor equation, then splits them into macros using research-backed protein ranges.
Protein Intake Calculator
Calculate how much protein you need each day based on your body weight and training goal. This calculator uses the research-backed range of 1.6 to 2.2 grams of protein per kilogram of body weight for building muscle.
