Energy estimate tool
Calorie Burn Calculator
Estimate energy expenditure across common activities using your body weight, workout duration and exercise intensity.
Calculate your estimated burn
Enter your activity details
This calculator provides a general planning estimate and should not be treated as a precise measurement.
Workout information
Choose the options that most closely describe your session.
Estimated result
Estimated energy burn
Saved calculations
Results are stored only in this browser on this device.
How to use it
Get a more useful estimate
The closer your selections match the actual session, the more useful the result will be for basic planning.
Enter your weight
Use your current body weight and select either kilograms or pounds.
Select the activity
Choose the option that most closely matches the workout you completed.
Choose intensity
Select easy, moderate or hard based on how challenging the session felt.
Enter duration
Include the number of active workout minutes, then review your estimate.
Calorie burn explained
How this calorie calculator works
This calculator uses an activity-intensity estimate called MET together with your body weight and workout duration. The result is intended to provide a simple comparison between activities and sessions.
What does MET mean?
MET is used as a way to describe the approximate energy demand of an activity compared with resting. Different activities and intensity levels use different estimated MET values.
Total calories and active calories
The main result shows estimated total calories for the activity period. Active calories are an additional estimate that subtracts the energy associated with resting during the same period.
Why your actual number may differ
- Your actual pace may be different from the selected intensity.
- Terrain, temperature and equipment can change effort.
- Body composition and fitness level can affect energy use.
- Wearable devices and calculators use different methods.
- Small differences should not be treated as exact measurements.
Common questions
Calorie burn calculator FAQ
Is this calculator exact?
No. It provides an estimate based on activity intensity, body weight and duration. Actual energy expenditure can vary between people and sessions.
Should I eat back all the calories shown?
Not automatically. The result is an estimate and should not be used by itself to determine food intake. Consider your wider nutrition goals and seek qualified advice when needed.
What is the difference between total and active calories?
Total calories include the estimated energy used during the activity period. Active calories estimate the additional energy above resting for that same period.
Why does changing my weight change the result?
Body weight is one of the inputs used in the estimate. Changing it changes the calculated energy value, even when the activity and duration remain the same.
This calculator is for general education and personal fitness planning only.
