Calorie Burn Calculator

Find out exactly how many calories you burn during any exercise or activity

How does calorie burn work? Your body burns calories during every activity — from sleeping to sprinting. The number of calories burned depends on your body weight, the intensity of the activity, and the duration. This calculator uses MET (Metabolic Equivalent of Task) values — a scientifically validated method used by exercise scientists worldwide to estimate calorie expenditure for hundreds of activities.

Calculate Calories Burned

Maya — 80kg, 30 min Brisk Walk Daily

Maya’s daily 30 minute brisk walk burns approximately 245 calories per session. Over 7 days that is 1,715 calories per week — equivalent to approximately 0.25kg of fat loss per week from walking alone — before any dietary changes.

Combined with her 500 calorie daily dietary deficit Maya is creating a total weekly deficit of approximately 5,215 calories — enough for 0.7kg of fat loss per week.

Robin — 60kg, 1 hour Gym Session 3x Per Week

Robin’s 60 minute weight training session burns approximately 350 calories per session. Three sessions per week = 1,050 calories per week from gym training.

More importantly strength training creates an afterburn effect (EPOC) where Robin continues burning extra calories for up to 24 hours after each session — making the actual total burn significantly higher than the session alone.

Research reference: The MET (Metabolic Equivalent of Task) values used in this calculator are sourced from the Compendium of Physical Activities — a comprehensive database of MET values for over 800 activities developed by exercise scientists and published in the Journal of Physical Activity and Health.

Source: Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011. NIH/PubMed.

Know How Many Calories You Should Eat?

Use our free TDEE Calculator to find your exact daily calorie target and combine it with your activity calorie burn.

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