Calories Burned Calculator
Calories burned in a workout from the activity's MET value, your body weight and the duration (2011 Compendium of Physical Activities).
Result
MET × body weight (kg) × hours, the 2011 Compendium convention. Gross calories: the net figure removes the 1 MET you would burn at rest anyway.
The same 45 minutes, other activities
At 78 kg, gross calories.
How to use it
- Pick an activity to fill in its 2011 Compendium MET value, or type a MET yourself, then enter body weight and duration. Burn scales with body weight: a 200 lb person burns about a third more than a 150 lb person in the same workout.
- Read the gross calories, the hourly rate, and the net figure: the calories above the roughly 1 MET you would have burned at rest anyway.
- Treat the result as an estimate: Compendium METs are adult averages, and fitness, technique, terrain and how steady the effort was move a real session up or down.
- Do not eat the number back one for one. Your TDEE activity level already counts your usual training, and the net figure is the fairer one to set against food.
- Cardio burns less than most people expect: 40 minutes of running at 5 mph (8.3 MET) at 160 lb is about 400 calories. For walking at a set speed and incline, the Walking Calorie Calculator uses the ACSM walking equation.
Questions people usually ask
Why is calorie burn only an estimate?
Because calorie burn depends on body size, efficiency, effort, terrain, and movement style. Any calculator is giving you a useful range, not a lab reading.
Why do wearables and calculators disagree?
They use different models and different signals. The useful move is to look for a consistent range instead of chasing a single exact number.
Should I eat back every calorie this shows?
Usually not. Most people do better treating exercise calories cautiously, then adjusting from bodyweight and recovery data over time.
What makes the estimate more useful?
Using realistic duration and effort, then comparing multiple sessions so you understand relative output instead of obsessing over one workout.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
The formula, worked through
- Formula Calories Burned Formula (MET)
Calories burned = MET × body weight (kg) × hours. METs come from the Compendium of Physical Activities; 1 MET is about 1 kcal per kg per hour.
- Formula Food-to-Exercise Conversion Formula
Food-to-exercise: minutes_to_burn = food_kcal / (MET × mass_kg × 0.0175). MET values from Ainsworth Compendium 2011. Walk 3.5, run 9.8, cycle moderate 7.5.
- Formula Walking Calorie Formula
Walking calories ≈ MET × 3.5 × mass_kg × minutes / 200, with MET = 2.0 stroll / 3.5 brisk / 5.0 fast / 6.3 power walk. Apply 1 + 0.02·grade for incline.
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Background on the Calories Burned Calculator
- Guide How to Train at Home Without Equipment
Rebuild your training at home without equipment. Master bodyweight exercises, implement progressive overload, and structure effective workouts for real.
- Comparison HIIT vs LISS: Which Cardio Is Better?
HIIT vs LISS for weight loss and cardiovascular fitness: calorie burn per minute, EPOC effect, time efficiency, and adaptations compared with citations.
- Examples Calories Burned Examples
Calories burned examples: explore diverse real-world scenarios demonstrating how various activities, from professional duties to leisure, impact daily calorie.
- Checklist Home Gym Setup Checklist
Build your ideal home gym with this checklist. Cover space planning, essential equipment, safety measures, and smart layouts for an effective workout space.
- Learn What Is HIIT? Simply Explained
Discover HIIT (High-Intensity Interval Training): short bursts of intense exercise followed by brief recovery for maximum fat burning and fitness.
- Guide How to Build a Home Workout Routine
Build a home workout routine step by step: set goals, pick bodyweight and band exercises, structure your weekly split, and apply progressive overload.
Articles
- 8 min read How to Break a Weight-Loss Plateau
Breaking a weight-loss plateau: adaptive thermogenesis math, refeed protocols, training-volume changes, and the four leverage points before changing tools.
- 8 min read The Minetti Curve: Why Downhill Running Is Cheap Then Brutal
How Minetti's 2002 J Appl Physiol paper defines energy cost across grades, where the eccentric load tax dominates, and the practical pacing rule.
- 7 min read TDEE vs BMR vs Calories Burned: Which Number Drives Your Plan
Run TDEE, BMR, and an activity-specific calories-burned figure for the same 78kg male. Which output anchors a cut, a bulk, and which is a distraction.
By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/calories-burned-calculator.js";Input and output contract, TypeScript types and the guide for agents.