How Energy Expenditure Is Calculated
We apply metabolic equivalent of task (MET) values describing exercise intensity relative to resting metabolic rate.
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Calorie Burn Calculator
Estimate calories burned during exercise based on your parameters and workout duration.
Calculations are approximate and do not replace personalized professional advice. Not intended for children, pregnant, or nursing individuals. For medical conditions or eating disorders, consult a qualified healthcare provider.
How we calculate
Calories: Mifflin-St Jeor formula multiplied by physical activity factor. Weight loss includes a 15% deficit; muscle gain includes a 300 kcal surplus. Macronutrient ratios can be customized with a specialist.
BMI: weight (kg) / height (m)². Adult categories: Underweight (< 18.5), Normal weight (18.5–24.9), Overweight (25–29.9), Obesity (≥ 30). Weight range uses 18.5 and 24.9 boundaries. CDC Adult BMI Categories.
Activity: MET × BMR / 24 × duration in hours. This is an estimate factoring in resting metabolic rate. MET coefficients are population averages.
Calorie Expenditure During Physical Activity
This calculator estimates energy burned during walking, running, swimming, cycling, and strength training based on exercise duration and individual parameters.
Why the Result Is an Estimate
Pace, technique, terrain, heart rate, and training history affect actual expenditure. The number is ideal for comparing activities rather than laboratory measurement.
Available Activities
The database includes walking, running, swimming, cycling, strength training, and yoga. Select the closest activity and actual duration.
Frequently Asked Questions
How many calories does walking burn?
Energy burn depends on your body weight, walking pace, and duration. Enter your parameters for an accurate estimate.
How are running calories calculated?
Select running, specify duration and body parameters — the calculator applies the MET 9.8 factor combined with your BMR.
Why does my fitness watch show different numbers?
Smartwatches use proprietary algorithms and continuous heart rate data. Both calculations remain approximations.