What this calculator measures
Calories burned during exercise is a useful planning number for managing total energy balance — particularly for people using activity to create or maintain a deficit. It is not a precise measurement; individual caloric expenditure during the same activity can vary by 15–25% due to fitness level, body mechanics, and environmental conditions.
How this calculator works
We use the MET (Metabolic Equivalent of Task) formula: calories = MET × 3.5 × weight (kg) ÷ 200 × duration (minutes). MET values are drawn from the 2024 Compendium of Physical Activities, the gold standard reference for standardised energy costs across hundreds of activities.
How to use your result
Use exercise calorie estimates to inform your overall energy balance, not to 'earn' specific foods. If using a fitness tracker that also estimates calories burned, compare your tracker's figures to this calculation for a rough cross-check. Resist treating any single calorie estimate as ground truth — use actual body-weight trends over 2–4 weeks to confirm whether your total energy balance is where you intend it to be.
Important limitation
Calculator results are estimates. Pregnancy, eating disorders, medical conditions, injuries, or concerning symptoms require qualified professional guidance.