Free 100% In-Browser Tool

Workout & Activity Calorie Burn Calculator

Compute calories burned during exercises based on metabolic equivalent (MET) standards.

Quick Answer:Energy expenditure equals duration in minutes multiplied by (MET × 3.5 × weight in kg) divided by 200.

Initializing tool...

Privacy First: 100% Client-Side Processing

Processed in your browser. Files are never uploaded.

How to Use the Calorie Burn Calculator: Workout & Activity Energy Burn

1Input your current body weight in pounds.
2Select your exercise or sport activity (each activity carries an evidence-based MET intensity rating).
3Enter your total workout duration in minutes.
4Review your calculated total calories burned and hourly burn rate.

Formula & How It Works

MET Calorie Equation

Calories = Duration (min) × [MET × 3.5 × Weight (kg) / 200]

Standard exercise science equation for gross energy expenditure.

Worked Examples

30 Minutes of Jogging for a 165 lb Person

Input: Weight: 165 lbs (74.8kg), Activity: Jogging 5 mph (8.0 METs), Duration: 30 Min

Explanation: 30 × (8.0 × 3.5 × 74.8 / 200) = 314 kcal burned.

Result: Calories Burned: ~314 kcal (Hourly Rate: 628 kcal/hr)

Frequently Asked Questions

What is a MET in exercise physiology?▼

MET stands for Metabolic Equivalent of Task. 1 MET represents the rate of energy expended while sitting quietly at rest (roughly 1 kcal per kilogram of body weight per hour).

Why do heavier individuals burn more calories during the same workout?▼

Moving a greater physical mass against gravity requires more muscular force and energy expenditure, increasing caloric burn.

Does muscle burn calories after a workout ends?▼

Yes. High-intensity resistance training creates Excess Post-Exercise Oxygen Consumption (EPOC), causing an elevated metabolic burn rate for several hours post-workout.

How many calories equal one pound of body fat?▼

One pound of stored human adipose body fat equals approximately 3,500 kilocalories.

Quick Reference & Conversion Table

Activity	MET Value	150 lb Burn / 30 Min	200 lb Burn / 30 Min
Brisk Walking (3.5 mph)	3.5 METs	125 kcal	167 kcal
Weightlifting / Gym	6.0 METs	214 kcal	286 kcal
Jogging / Running (5 mph)	8.0 METs	286 kcal	381 kcal
Vigorous Swimming	9.8 METs	350 kcal	467 kcal

⚠️ Common Pitfalls to Avoid

•Relying on generic gym cardio machine displays, which frequently overestimate calories burned by 20% to 40%.
•Eating back all exercise calories when dieting for fat loss (aim to bank at least half of burned calories as a deficit).