Calorie Burn Calculator by Activity
Walking, running, cycling, swimming, rowing and more — pick an activity, add your weight and minutes, and get the energy it costs using published MET values.
Your numbers
Efforts follow the standard Compendium of Physical Activities values.
Result
How it works
Each activity carries a MET value from the Compendium of Physical Activities, the reference catalogue exercise science uses to compare efforts. One MET is your resting rate; moderate cycling at 8 METs burns eight times that per hour, per kilogram. Multiply MET × weight × hours and you have the estimate every fitness app starts from — before each adds its own optimism.
The biggest variable hidden in one line of a dropdown is what “moderate” means. Moderate cycling here is 19–22 km/h on the flat. Ride it into a headwind at 24 km/h and you have quietly changed activities, whatever the label says.
Good practice & limits
- Choose the activity by effort, not by name: a gentle pool swim and a squad session are both “swimming”.
- Watches typically overestimate burn by 15–30%. Use these figures for planning, not for earning food.
- Doubling duration doubles burn; doubling speed much more than doubles it. Time is the cheaper lever.