FREE TOOL
Calories burned in your workout or sport
Calculate the calories burned during exercise: pick one of 55 activities like running, strength training or cycling and enter the duration, your age, height and weight. You see right away how many calories you burn.
Your result
Enter your details to see your result.
This calculator is not a medical or health product and does not replace advice from a doctor or dietitian. For health concerns, eating disorders, or special dietary needs, please talk to a qualified professional. Nutrition values are for general guidance, not medical advice.
How it works
Every activity has a MET value from the 2024 Adult Compendium of Physical Activities. 1 MET is about the energy you use sitting still, so running at 8.5 MET uses about 8.5 times as much.
Total calories are MET × 3.5 × your weight in kg ÷ 200 per minute. From that we take away your resting calories for the same time (Mifflin-St Jeor), so only the extra calories from the activity count. The AI Calorie Count app does exactly the same.
Sources
Active calories by activity and body weight
For 60 minutes at a typical effort, rounded. Rest counted as 1 MET, so your result above can differ slightly.
| Activity, 60 min | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| Walking | 176 kcal | 206 kcal | 235 kcal | 265 kcal |
| Hiking | 271 kcal | 316 kcal | 361 kcal | 406 kcal |
| Running | 473 kcal | 551 kcal | 630 kcal | 709 kcal |
| Cycling | 378 kcal | 441 kcal | 504 kcal | 567 kcal |
| Swimming | 302 kcal | 353 kcal | 403 kcal | 454 kcal |
| Strength training | 158 kcal | 184 kcal | 210 kcal | 236 kcal |
| HIIT | 378 kcal | 441 kcal | 504 kcal | 567 kcal |
| Yoga | 82 kcal | 96 kcal | 109 kcal | 123 kcal |
| Dancing | 176 kcal | 206 kcal | 235 kcal | 265 kcal |
| Football | 378 kcal | 441 kcal | 504 kcal | 567 kcal |
| Tennis | 365 kcal | 426 kcal | 487 kcal | 548 kcal |
| Skiing | 334 kcal | 390 kcal | 445 kcal | 501 kcal |
| Gardening | 176 kcal | 206 kcal | 235 kcal | 265 kcal |
Questions & answers
What are active calories?
Active calories are the extra calories movement burns on top of what your body uses at rest anyway. Watches and the AI Calorie Count app count these. The total also includes your resting calories during the activity.
What does MET mean?
MET stands for metabolic equivalent of task. 1 MET is about the energy you use sitting still. An activity at 6 MET uses about 6 times as much for the same time.
What does kcal mean?
kcal is short for kilocalorie, the unit for energy in food. In everyday language people just say calories.
Why does my watch show a different number?
Watches use heart rate and their own formulas, and they track your real effort and breaks. A table value is for a typical session, so differences of 20% or more are normal.
My activity is not in the list. What now?
Pick the closest one with a similar effort. In the AI Calorie Count app you can also add your own activity and enter its calories by hand.
Should I eat back the calories I burned?
Your maintenance calories already include a typical day of movement. Only workouts on top of your usual week add something. Many people eat back part of it, not all, because estimates often run high.
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