Calories Burned Calculator

Calculate calories burned across 95+ activities organized in 9 categories using MET values, with heart rate zone estimation and weekly planning. Free, fast, and private — runs entirely in your browser.

Weight

80 lbs400 lbs

Activity

MET (Metabolic Equivalent of Task): 8.3 — Running

Duration (minutes)

5 min240 min (4 hrs)

Calories Burned

Running — 5 mph (12 min/mile)

320

calories

(10.7 cal/min)

Duration

30 min

MET Value

8.3

Weekly (if daily)

2,240

Weight Loss/Week

0.64 lbs

(0.29 kg)

Food Equivalents (320 calories burned)

1.1

Pizza slices (cheese)

(285 cal each)

3.4

Apples (medium)

(95 cal each)

3.0

Bananas

(105 cal each)

4.1

Chocolate chip cookies

(78 cal each)

4.1

Eggs (large, boiled)

(78 cal each)

4.1

Slices of bread

(79 cal each)

3.4

Tablespoons of peanut butter

(94 cal each)

2.3

Cans of soda (12 oz)

(140 cal each)

2.6

Glasses of wine (5 oz)

(125 cal each)

2.1

Beers (12 oz regular)

(153 cal each)

1.2

Donuts (glazed)

(269 cal each)

2.3

Scoops of ice cream

(137 cal each)

Calorie Burn Comparison (30 minutes, 170 lbs)

Activity	MET	Calories
Walking — 3 mph (moderate)	3.5	135
Running — 6 mph (10 min/mile)	9.8	378
Cycling — 12-14 mph (moderate)	8	308
Swimming — laps, moderate	7	270
HIIT / Circuit training	8	308
Weightlifting — vigorous	6	231
Yoga — Vinyasa / Power	4	154
Jump rope — moderate	11.8	455
Dancing — aerobic / Zumba	7.3	281
Basketball — game	8	308

How Calories Burned Are Calculated

Calories Burned = MET × Weight (kg) × Duration (hours)

MET = Metabolic Equivalent of Task (energy cost relative to rest)

1 MET = 1 kcal/kg/hour (energy expenditure at rest)

Weight loss: ~3,500 calories = 1 pound of body fat (approximate)

MET values are from the Compendium of Physical Activities (Ainsworth et al.). Individual results may vary based on fitness level, body composition, and exercise intensity.

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How to Use Calories Burned Calculator

1Enter your weight and select units.
2Choose an activity from 95+ options.
3Set the duration of your workout.
4View calories burned and equivalent food items.

Frequently Asked Questions

How are calories burned calculated?▾

Using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Calories = MET × weight(kg) × duration(hours).

How many activities are included?▾

95+ activities across 9 categories including running, cycling, swimming, sports, gym, yoga, outdoor, home, and occupational activities.

Is this calculator free?▾

Yes, completely free with no sign-up required. All calculations run in your browser.

How accurate are the calorie estimates?▾

MET-based calculations are scientifically validated but individual results vary based on fitness level, body composition, and exercise intensity.

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About Calories Burned Calculator

NexTool's Calories Burned Calculator is completely free to use with no sign-up required. Your data is processed directly in your browser and never sent to our servers, ensuring complete privacy and instant results.