Calories Burned Calculator

Estimate exercise calories from body weight, workout duration, and activity-specific MET values.

How exercise calories are estimated

Each activity uses a standard metabolic equivalent, or MET, from the 2024 Adult Compendium. Calories are estimated from MET value, body weight, and duration.

Calorie burn varies with pace, technique, fitness, body composition, terrain, and environmental conditions. Treat the result as an estimate rather than an exact measurement.

Method and source:2024 Adult Compendium of Physical Activities

Last reviewed: July 2026

How to use this calculator

Use the calculator as a practical starting point, then apply the result in the context of your training, recovery, and individual response.

1Enter the requested measurements or performance data.
2Choose the units and options that match your situation.
3Calculate, review the method and limitations, and adjust sensibly.

Frequently asked questions

How does this calculator work?

Each activity uses a standard metabolic equivalent, or MET, from the 2024 Adult Compendium. Calories are estimated from MET value, body weight, and duration.

How accurate is this calculator?

Calorie burn varies with pace, technique, fitness, body composition, terrain, and environmental conditions. Treat the result as an estimate rather than an exact measurement.

Using your results

Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.