We use cookies.This website uses essential cookies to operate core features. With your consent, we also use analytics cookies to understand traffic and improve the service. For more details, see our .
We use cookies.This website uses essential cookies to operate core features. With your consent, we also use analytics cookies to understand traffic and improve the service. For more details, see our .
Was this tool helpful to use?
Your feedback helps us make it better
Estimate calories burned based on your weight, activity, and workout duration
Calories Burned per Hour
302 kcal/hour
Fat Energy Equivalent
≈ 20 g
Estimated using 4.8 MET, a body weight of 60 kg, and a duration of 30 minutes.
Results are for general fitness and nutrition planning only. They do not represent actual body fat loss or replace professional health advice.
Overview
Understand what the tool solves, how it works, and the boundaries of its data.
The calculator combines an activity MET value, body weight in kilograms, and duration in minutes. MET, or metabolic equivalent of task, is an intensity reference associated with an activity. Choose one of the listed activities or enter a custom MET from 0.1 to 30. Weight accepts positive values through 500 kg; duration accepts up to 1,440 minutes.
Estimated kcal = MET × 3.5 × weight (kg) ÷ 200 × duration (minutes)
For brisk walking at 4.8 MET, 60 kg, and 30 minutes: 4.8 × 3.5 × 60 ÷ 200 × 30 = 151.2 kcal, displayed as 151 kcal. The per-hour equivalent is 302 kcal/hour.
The main number estimates the entered session total. The hourly number scales that estimate to 60 minutes; both use the same MET. A third field called “Fat Energy Equivalent” converts the estimate to a nominal gram equivalent. That figure is arithmetic only and does not measure body-fat change.
Presets include walking, brisk walking, jogging, cycling, swimming, jump rope, basketball, badminton, yoga, strength training, and housework. The values are fixed per selection; custom MET is available when you have a suitable activity-intensity value.
Guide
Follow the workflow and verify inputs and outputs with practical examples.
Choose the closest listed activity and note its MET. Use custom intensity only when you have a suitable MET value for the activity and effort.
Enter body weight in kg and workout length in minutes. Convert pounds to kilograms first rather than entering a pound figure into the kg field.
Check the MET, weight, and duration listed with the result. Keep two of these inputs fixed when comparing how the third changes the estimate.
Use cases
See how the tool fits into real work and everyday tasks.
A person logging exercise can record each estimate alongside the selected activity, duration, weight, and MET assumption.
A coach can compare activities using the same weight and duration to see how the preset intensity changes the calculated value.
An instructor can vary one input at a time to demonstrate how intensity, weight, and minutes affect the result.
Q&A
Find concise answers to common questions and confusing cases.
No. The page applies a formula to the selected MET, weight, and time. It does not read heart rate, pace, slope, or wearable data.
A wearable may use additional data and a different model. Actual energy use also varies with effort and individual factors that this calculator does not measure.
The total and hourly rate are rounded to the nearest integer, so they may differ slightly from arithmetic that retains decimals.
No. It is not a tissue measurement or a prediction of fat loss.
Notes
Review scope, result limitations, and important precautions before use.
A preset MET is a general activity reference, not an individual measurement. The calculator does not adjust for pace, incline, technique, heart rate, fitness, age, or environment. Treat the output as an estimate, not a measured total, meal allowance, or individualized medical recommendation. Do not use the fat-equivalent field to set a diet or weight-loss target; follow qualified clinical guidance when health conditions affect exercise or nutrition.
Related
Discover related tools, collections, and available API capabilities.