Estimate the calories an activity burns. This free calorie burning by weight calculator uses your body weight, the activity’s intensity and your duration to estimate energy used — with per-minute and per-hour rates.
Your activity
min
Estimated calories burned
— kcal
Enter your weight and duration
Per minute
—
Per hour (this pace)
—
Activity intensity
—
Duration
—
A general estimate using standard MET values — actual burn varies with fitness, effort, terrain and individual metabolism. For a personalised plan, a fitness or health professional can help.
Use this free calorie burning by weight calculator to estimate how many calories an activity uses. Enter your body weight, pick an activity and add the duration to see an estimate based on standard MET values.
What this calorie burning calculator shows you
A calorie burning by weight calculator estimates the energy you use during exercise. Because heavier bodies use more energy for the same movement, it factors in your weight, the activity’s intensity (MET value) and the time spent, returning estimated calories burned, plus per-minute and per-hour rates.
How calories burned are calculated
Calories ≈ MET × weight (kg) × time (hours)
A MET (metabolic equivalent) measures how hard an activity is compared with sitting still. Brisk walking is about 3.5 METs, running roughly 9.8. So a 70 kg person walking briskly for 30 minutes burns about 123 calories, while running the same time burns around 343.
Approximate METs for common activities
Activity
Approx. MET
Walking (brisk)
3.5
Hiking
6
Cycling (moderate)
7.5
Swimming laps
8
Running (6 mph)
9.8
HIIT / circuits
8
How to use the calorie burning calculator
Enter your body weight (tap the unit to switch kg/lb).
Choose an activity from the list.
Enter how long you did it in minutes.
Read the estimate. Calories and per-minute rate update instantly.
Why estimates vary
Effort and pace within an activity change the real burn a lot.
Fitness level affects how efficiently you move.
Terrain, weather and equipment all play a part.
Individual metabolism means two people rarely burn exactly the same.
Calorie-burn terms glossary
Term
What it means
MET
How intense an activity is vs resting.
kcal
A kilocalorie — the “calorie” used on food labels.
Energy expenditure
Calories your body uses.
Calorie Burning FAQ
How are calories burned during exercise calculated?
A common method multiplies the activity's MET value by your weight in
kilograms and the time in hours. For example, brisk walking (3.5 METs) for
a 70 kg person over 30 minutes burns roughly 123 calories.
Why does body weight affect calories burned?
Moving a heavier body takes more energy, so for the same activity and
duration a heavier person generally burns more calories than a lighter one.
That's why weight is part of the calculation.
What is a MET?
A MET (metabolic equivalent) measures how intense an activity is compared
with sitting at rest. Sitting is 1 MET; brisk walking is about 3.5; running
can be 9–10 or more.
How accurate is the estimate?
It's a useful approximation, not an exact figure. Real calorie burn depends
on effort, fitness, terrain, technique and individual metabolism, so treat
the number as a ballpark.
Does this work in pounds?
Yes. Tap the unit button next to the weight field to switch between
kilograms and pounds; the calculation converts automatically.
Is the calorie burning calculator free to use?
Yes, this calorie burning by weight calculator is completely free, needs no
sign-up, and gives instant results directly in your browser.
