Calories Burned Calculator — Walking, Running, Cycling & More

Whether you're trying to lose weight, fuel a training plan or simply curious, knowing roughly how many calories an activity burns helps you make better decisions. This calories burned calculator uses the science-backed MET method: it multiplies the activity's Metabolic Equivalent of Task value by your body weight and how long you exercised. Pick from walking, running, cycling, swimming, gym workouts, sports and even everyday tasks like cleaning, gardening and cooking.

MET values come from the Compendium of Physical Activities, a reference compiled from research that assigns each activity an energy cost relative to sitting still. One MET equals your resting metabolism, so an 8-MET activity like HIIT or stair climbing burns about eight times the energy of resting. Because the formula multiplies by your weight, the same run burns more calories for a heavier person — which is why entering your real weight matters.

To make the numbers relatable, the calculator translates your burn into everyday equivalents: how many slices of pizza or glasses of cola you'd have to skip, and roughly how far you'd need to walk to burn the same amount. It also shows a quick comparison of which activities burn the most in 30 minutes at your weight, so you can see at a glance whether swapping a leisurely cycle for a swim or a run is worth it.

Remember these are estimates. Your true calorie burn depends on fitness, age, muscle mass, terrain and how hard you push — factors no single MET value can capture. Treat the result as a guide for comparing activities and tracking effort over time, not an exact figure, and avoid "eating back" every calorie a tracker reports. Everything runs privately in your browser, and the related calorie deficit and BMR tools can help you turn these numbers into a realistic plan.