How the calorie burn calculator works

This calculator uses the MET (Metabolic Equivalent of Task) system, the same method used in sports science and published activity tables. Each activity has a MET value representing how many times more energy it uses than sitting still. The calories you burn are worked out with the formula calories = MET × 3.5 × weight in kg ÷ 200 × minutes. Because the result scales with your body weight and the intensity of the activity, heavier people and harder workouts burn more calories.

What affects how many calories you burn?

Your body weight, the intensity of the activity, and how long you exercise are the biggest factors. Fitness level, age, muscle mass, and even temperature also play a role, which is why two people doing the same workout can burn slightly different amounts. Treat the result as a solid estimate rather than an exact figure — it is ideal for comparing activities and tracking effort over time.

Using calorie burn for weight loss

To lose weight you need to burn more calories than you eat. Knowing roughly how much exercise adds to your daily burn helps you plan a sensible calorie deficit. Combine this with your TDEE to see your full daily energy expenditure, and remember that diet usually has a bigger impact on weight than exercise alone.

Frequently asked questions

Are calorie burn estimates accurate?

MET-based estimates are generally accurate to within 10–15% for most people, which is good enough for planning and tracking. Fitness trackers that use heart rate can be slightly more personalised but are not perfect either.

Does building muscle help me burn more?

Yes. More muscle raises your resting metabolism, so you burn a little more all day, not just during exercise.

Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Always consult a qualified professional before starting a new exercise programme.