Calories burned calculator

Type activity MET, weight, and minutes. The calculator multiplies those three numbers, rounds to 1 kcal, and at 8 MET, 70 kg, and 45 minutes shows 420 kcal. A table estimate, not a lab measurement.

kcal = MET × kg × (min / 60). You type MET yourself. Ready lists: walking, cycling. Running from km: running calories.

Inputs

MET, mass, time
Profile (optional)

Height, age, sex, and PAL add BMR, TDEE, and session %. Not a food log.

Result

Activity MET, Weight (kg), Time (minutes) and Height (cm). Calories burned shows up here.

How it works

Calories burned on this page take a MET that no table or watch fills in for you. The formula is MET × kg × minutes / 60. 8 MET, 70 kg, and 45 minutes give 420 kcal, because 8 × 70 × 0.75 = 420. The same 8 MET, 70 kg, and 60 minutes give 560. 10 MET, 80 kg, and 30 minutes give 400. 12 MET, 65 kg, and 20 minutes give 260. Rounding is to a whole kilocalorie.

“Calorie calculator” often means meals. There are no protein grams and no food log here. Someone types 8 after hard cardio, someone 3.5 after a walk. 3.5 MET at 70 kg and 60 minutes is 245, the order of a walk, still not a diet. Daily TDEE is next door: a day total, not one session.

Type MET, mass, and minutes, then Calculate. You take MET from a Compendium table, a workout description, or a watch estimate. US mode converts pounds with 0.453592. Optional height, age, sex, and PAL run Mifflin and show a percent of the day. Without those fields you see kcal and kcal per minute.

Walking has a ready list: 2 / 3.5 / 4.5 / 5.5. Cycling has 4 / 8 / 12 / 14. Running on CalcBoxer uses kg × km × 1.03 and does not take minutes: 70 kg and 10 km is 721, a different formula than 420 from 45 minutes at 8 MET. The pool and the gym have tables too; here you type the number yourself.

Blank MET, blank mass, or blank minutes does not pretend you trained. The calculator waits for three numbers greater than zero. 6 MET, 90 kg, and 45 minutes give 405. 4 MET, 75 kg, and 90 minutes give 450. 5 MET, 55 kg, and 40 minutes give 183 after rounding 183.33.

A MET estimate is not a VO2 mask and not a food log. Type 8, 70, and 45, and check 420. Then try 8, 70, and 60 to see 560. Treat the result as the order of a session, not scale loss.

How to use

  1. Type MET from an activity table, for example 8 for hard cardio or 3.5 for moderate walking.
  2. Type mass in kg or lb from the switch. For example 70.
  3. Type session minutes and click Calculate. 8 MET, 70 kg, and 45 min give 420 kcal.
  4. Leave the TDEE profile blank when burn alone is enough. Mifflin appears only after height, age, sex, and PAL.
  5. Ready walking and cycling lists live on the sibling pages. Running from kilometers uses kg × km × 1.03, with no minutes.

Formula

kcal = MET × kg × (min / 60)

Rounded to 1 kcal. This is not a food log and not daily TDEE.

Typed MET and session kcal

You type MET, mass, and minutes yourself. 8 MET, 70 kg, and 45 min is 420 kcal; the same triple for 60 min is 560.

MET
Metabolic equivalent from a table or a watch, with no ready list on this page. 8 × 70 × 0.75 = 420. 3.5 for an hour at 70 kg is already 245.
kcal
MET × kg × (min / 60), rounded to 1. 420 from 45 minutes at 8 and 70 kg is a session, not daily TDEE and not a food log.

Examples

Example 1

  • MET: 8
  • Mass: 70 kg
  • Time: 45 min

420 kcal

8 MET, 70 kg, 45 min: 420 kcal.

Example 2

  • MET: 8
  • Mass: 70 kg
  • Time: 60 min

560 kcal

8 MET, 70 kg, 60 min: 560 kcal, a longer session at the same MET.

Example 3

  • MET: 3.5
  • Mass: 70 kg
  • Time: 60 min

245 kcal

3.5 MET, 70 kg, 60 min: 245 kcal, the order of a walk.

Example 4

  • MET: 10
  • Mass: 80 kg
  • Time: 30 min

400 kcal

10 MET, 80 kg, 30 min: 400 kcal.

Example 5

  • MET: 6
  • Mass: 90 kg
  • Time: 45 min

405 kcal

6 MET, 90 kg, 45 min: 405 kcal.

Example 6

  • MET: 12
  • Mass: 65 kg
  • Time: 20 min

260 kcal

12 MET, 65 kg, 20 min: 260 kcal.

Example 7

  • MET: 4
  • Mass: 75 kg
  • Time: 90 min

450 kcal

4 MET, 75 kg, 90 min: 450 kcal.

Example 8

  • MET: 5
  • Mass: 55 kg
  • Time: 40 min

183 kcal

5 MET, 55 kg, 40 min: 183 kcal after rounding.

Related calculators

TDEE

TDEE calculator: sex, age, weight, height, and activity.

Use calculator →

Calorie deficit calculator

Calorie deficit calculator: TDEE and a daily deficit, or fill a Mifflin profile.

Use calculator →

Walking calorie calculator

Walking calorie calculator: weight, minutes, and walking pace from the list.

Use calculator →

Running calorie calculator

Running calorie calculator: weight and distance.

Use calculator →

All health calculators

Frequently asked questions

Where does 420 at 8 MET, 70 kg, and 45 min come from?

8 × 70 × 0.75 = 420. An hour at the same MET and 70 kg gives 560.

Where do I get MET if there is no list?

From a Compendium table, a workout description, or a watch estimate. Sibling pages have ready walking and cycling lists.

Is this a meal calculator?

No. There are no food grams here. TDEE and deficit live on other cards. 420 is a session, not a day.

How is this different from running calories?

Running multiplies kg × km × 1.03 and does not ask for minutes. 70 kg and 10 km give 721. Here you need MET and time.

Why do 5 MET, 55 kg, and 40 min give 183?

5 × 55 × 40/60 = 183.33, rounded to 183. The calculator rounds to 1 kcal.

What if MET, mass, or minutes is missing?

The calculator asks for three numbers greater than zero. It does not show 0 kcal as if you skipped the workout.

Does US change 420 at 70 kg?

After pounds convert to kg, the same time and MET yield the same kcal.

Why a TDEE percent?

To show a slice of the day when you give Mifflin and PAL. Without a profile you only see the session.

What is 3.5 MET at 70 kg and 60 min?

245 kcal, the same order as on the walking page. 10 MET, 80 kg, and 30 min give 400. 12 MET, 65 kg, and 20 min give 260.

Would a VO2 mask give a different number?

Very likely. This calculator is a sketch from MET, mass, and minutes. A lab measurement is not an input. Treat 420 as the order of a session, not a lab test.

Knowledge sources

MET is the metabolic equivalent of task. The calculator multiplies MET, minutes and mass.

Page updated in 2026.