Calories Burned: Exercise, Steps and Everyday Movement
How your body burns energy through the day — what exercise, steps and everyday movement burn, why workouts alone rarely melt fat, and how those calories become real weight change.
Calories Burned Calculator
Verified formula Updated Jun 2026 Private — runs on your device
Verified formula
Private
Calories burned
294
- Calories per minute
- 9.8
For general information only — not financial, tax, legal or medical advice. Verify before you rely on it.
How to use the Calories Burned Calculator
The Calories Burned Calculator works out your calories burned, along with 1 related figure in an instant. Enter body weight, duration and activity intensity (met) and the result updates as you type — it is free, needs no sign-up, and runs entirely in your browser so your figures stay private.
- Enter the body weight.
- Enter the duration.
- Choose the activity intensity (met).
- Read off your calories burned, together with calories per minute — the calculator updates automatically, with no button to press.
Formula
The Calories Burned Calculator uses the formula:
Calories burned = Activity intensity (MET) × 3.5 × Body weight ÷ 200 × Duration
Worked example
For example, with body weight of 70 kg, duration of 30 minutes and activity intensity (met) of Running, 8 km/h (8 MET), the calories burned is 294.
| Body weight | 70 kg |
|---|---|
| Duration | 30 minutes |
| Activity intensity (MET) | Running, 8 km/h (8 MET) |
| Calories burned | 294 |
|---|---|
| Calories per minute | 9.8 |
Results are estimates for educational use, not professional advice.
Frequently asked questions
Using the MET formula: calories = MET × 3.5 × weight in kg ÷ 200 × minutes. Running at 8 MET for 30 minutes at 70 kg burns about 294 calories.
A MET (metabolic equivalent) measures how intense an activity is compared with resting. Sitting is about 1 MET; running is 8 or more.
Heavier bodies use more energy to perform the same movement, so calories burned rise with body weight for a given activity and time.
It is a solid average but individual burn varies with fitness, terrain and effort. Use it as a guide rather than an exact figure.
The Calories Burned Calculator uses the formula: Calories burned = Activity intensity (MET) × 3.5 × Body weight ÷ 200 × Duration. For example, with body weight of 70 kg, duration of 30 minutes and activity intensity (met) of Running, 8 km/h (8 MET), the calories burned is 294.
Enter the body weight. Enter the duration. Choose the activity intensity (met). Read off your calories burned, together with calories per minute — the calculator updates automatically, with no button to press.
Related guides
Calories Burned Table: Calories burned by Body weight
Reference table of calories burned for Calories Burned across a range of body weight values — exact, engine-computed figures you can read off at a glance.
How to Calculate Calories Burned: Formula, Steps & Examples
Learn how to calculate Calories Burned — the formula explained step by step, with worked examples and a free calculator to check your answer.