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About this tool
Estimate calories burned for an activity using MET values, weight and time.
The Calorie Burn Calculator estimates the calories an activity burns using the standard MET equation — kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes — where a MET is a multiple of your resting oxygen uptake of 3.5 mL per kg per minute. Pick one of six activities (brisk walking 3.5 METs, weight training 5, swimming 6, cycling 7.5, running 8, jump rope 8.5), enter your weight and duration, and you get the total plus a per-minute and per-hour rate. It is an estimate of gross energy cost, not a measured reading, so treat it as a planning number rather than a precise ledger.
Open Calorie Burn Calculator on AltFTool — it loads instantly in your browser.
Pick from the Activity dropdown, which holds six choices — Walking (brisk), Running, Cycling, Swimming, Weight training (the one selected by default) and Jump rope — each carrying its own MET value.
Enter your weight in kilograms into the calculator to personalize the calorie burn estimation, as body weight significantly affects the energy expenditure during physical activities.
Fill in Duration (minutes) and the estimate updates live, with no button to press: the headline gives the total in kcal, and Per minute and Per hour cards sit beneath it. Copy or Download saves your inputs and every figure as calorie-burn-calculator.txt.
Alongside the total you get kcal per minute and per hour, so you can compare activities without redoing the arithmetic for different durations.
Burn scales directly with body mass, so a 90 kg person sees a figure roughly 29% higher than a 70 kg person for the identical session.
The MET behind each activity is the number the tool multiplies by, so you can sanity-check it against the Compendium of Physical Activities instead of trusting a black box.
Roughly 294 kcal for a 70 kg person, using running at 8 METs: 8 × 3.5 × 70 ÷ 200 = 9.8 kcal per minute over 30 minutes. A 90 kg runner burns about 378 kcal for the same half hour, because the figure scales linearly with body weight.
A MET is one multiple of resting metabolic rate, defined as consuming 3.5 mL of oxygen per kg of body weight per minute. An activity rated 8 METs therefore costs about eight times your resting energy use, which is why the formula multiplies MET by 3.5 and divides by 200 — 200 being the conversion from mL of oxygen to kilocalories.
No. The MET equation gives gross energy cost, which includes the calories you would have burned lying still during that time. To get the net additional burn, subtract roughly one MET's worth — about 1.2 kcal per minute for a 70 kg person — from the result.
Wearables adjust for heart rate, pace, and sometimes VO2 max, while a MET table uses a single average intensity per activity. Two people running at 8 km/h and 12 km/h both fall under "running" here, so expect a spread of 20-30% against a device that measures your actual effort. For weight management or medical decisions, check with a clinician or dietitian rather than relying on any single estimate.
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