Calories Burned Calculator
Estimates energy expenditure for any activity from the MET compendium — enter the activity, duration and body weight. Includes a calories-per-hour rate and a comparison table across ten common activities.
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Calories Burned
193 kcal
Walking (4.8 km/h) · 3.5 MET · 45 min at 70.0 kg
- Activity MET
- 3.5
- Duration
- 45 min
- Burn rate
- 257 kcal/hour
- Per 30 minutes
- 129 kcal
- Body weight
- 70.0 kg
- Formula
- kcal = MET × 3.5 × kg ÷ 200 × min
Calories in 45 minutes — 10 common activities
Calories burned by activity (same duration & weight)
Estimates assume an average-intensity effort; heavier bodies burn more at the same MET.
MET values describe population averages — fitness level, pace, terrain and heart rate shift real burns by ±20%. Estimates for informational purposes only — not medical advice.
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Formula
Calories = MET × 3.5 × body weight (kg) ÷ 200 × minutes
- • MET (metabolic equivalent of task) = intensity ratio vs resting metabolism (1 MET ≈ 1 kcal/kg/hour).
- • Multiply MET by 3.5, by body weight in kg, divide by 200 to get kcal per minute, then multiply by minutes.
- • Example: 70 kg walking (3.5 MET) for 45 min → 3.5 × 3.5 × 70 ÷ 200 × 45 ≈ 193 kcal.
Pro tips
- • Wearables often overestimate burns by 20–90% — treat this formula and your watch as ballpark figures.
- • Duration beats intensity for total burn: 90 minutes of brisk walking ≈ 30 minutes of running for many people.
- • Do not "eat back" all exercise calories if fat loss is the goal — they are already inside a TDEE estimate.
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