Estimated Calories Burned
{{ format(calories_kcal) }} kcal
{{ format(rate_kcal_hr) }} kcal / hr
ParameterValue
{{ row.label }} {{ row.value }}
Activity MET kcal / hr ({{ kgDisplay }} kg)
{{ a.label }} {{ a.met }} {{ format(a.met * kgDisplay) }}

Introduction:

Energy expenditure reflects the oxygen cost of movement, expressed in metabolic equivalents (MET). One MET represents the resting metabolic rate; higher values indicate greater intensity. Estimating calories burned helps you balance nutritional intake with physical-activity output, guiding weight-management, sports-training, and rehabilitation programmes.

This calculator multiplies your body-mass value, the chosen activity’s MET factor, and exercise duration to project total kilocalories and per-hour burn rates. A reactive engine instantly updates numeric summaries, an interactive charting layer visualises minute-by-minute progress, and structured tables enable side-by-side activity comparisons and CSV export for deeper analysis.

Planning a 45-minute 8 km/h run? Enter 70 kg, select Running, set 45 minutes, and review both total and hourly figures before adjusting pace or time. This tool offers informational estimates and does not replace professional medical guidance.

Technical Details:

Caloric cost derives from indirect calorimetry research linking oxygen uptake to mechanical workload. The method assumes a linear relationship between MET and oxygen consumption across diverse body masses and activities. Variables include body weight (W), task intensity (MET), and elapsed exercise time (t). Output is a single-value projection and related derivative rates.

E=M×W×t
  • E – energy expenditure (kcal)
  • M – MET value for the activity
  • W – body mass (kg)
  • t – duration (hours)
Calories BurnedCategoryImplication
< 200 kcalLightBrief or low-intensity effort
200 – 500 kcalModerateTypical daily workout range
> 500 kcalHighProlonged or vigorous session

Categories help users set realistic fueling and recovery targets but do not indicate health risk on their own.

ParameterUnitTypical RangeNotes
Weightkg / lb40 – 150 kgSensitive to scale accuracy
METdimensionless1 – 15From compendia of activities
Durationmin / hr5 – 240 minRounded to nearest minute

Example (70 kg, MET 8.3, 45 min):

8.3×70×0.75=435.75 kcal
  • Estimates assume steady intensity and average metabolic efficiency.
  • Individual fitness, ambient temperature, and equipment load introduce variance.
  • Children, older adults, and individuals with metabolic disorders may deviate significantly.
  • Conversion from pounds to kilograms uses factor 2.20462.
  • Short bursts (< 5 min) may under-represent anaerobic contributions.
  • MET tables generalise population averages and exclude biomechanical anomalies.
  • Rounded inputs can cascade into notable percentage errors.
  • Device-measured heart-rate zones yield more precise personalised figures.

Key references include Ainsworth et al. Compendium of Physical Activities, McArdle & Katch Exercise Physiology, and recent metabolomics studies validating indirect calorimetry protocols.

Only anonymised numeric values are processed in-browser, meeting GDPR data-minimisation principles.

Step-by-Step Guide:

Follow these steps to generate a personalised calorie estimate and optional CSV export.

  1. Enter body mass in the Weight field and choose units.
  2. Select an activity from the drop-down; the MET factor appears next to its name.
  3. Specify exercise duration and pick Minutes or Hours.
  4. Review the summary figure; switch tabs to inspect timelines, comparisons, or full activity lists.
  5. Click Download CSV in Details or Activities to archive results.

FAQ:

Is my data stored?

No. All calculations run locally in your browser; nothing leaves your device.

How accurate are MET values?

MET factors are population averages; personal efficiency, terrain, and technique can shift true energy cost by ±10–15 %.

Can I combine multiple activities?

Calculate each segment separately and sum the kilocalories for a composite session total.

Why does the chart flatten quickly?

A flat line indicates zero or very short duration; increase minutes or switch to hours for meaningful curves.

Does weight loss change MET?

M values stay constant; however, lowering body mass reduces total kilocalories burned at identical intensity and duration.

Glossary:

Kilocalorie (kcal)
Energy required to raise 1 kg of water by 1 °C.
MET
Multiple of resting metabolic rate; intensity index.
Energy Expenditure
Total caloric cost of physical activity.
Indirect Calorimetry
Technique estimating energy use from oxygen consumption.
CSV
Comma-separated values file for spreadsheet import.