Calories Burned General Calculator
Track your calories burned general with our free sports calculator. Get personalized stats, rankings, and performance comparisons.
Reviewed by Sher, Sports Science & Nutrition Specialist
Formula
Calories = MET × Weight(kg) × Duration(hr)
MET (Metabolic Equivalent of Task): 1 MET = resting. Walking=3.5, Running=7-12, Cycling=6-10, Swimming=6-8.
Worked Examples
Example 1: 30 min running
Problem:70kg person, MET=9.8, 30 minutes
Solution:9.8×70×0.5 = 343 calories
Result:343 calories
Example 2: 60 min moderate cycling
Problem:82kg person, MET=8 (moderate cycling), 60 minutes
Solution:8×82×1.0 = 656 calories
Result:656 calories
Frequently Asked Questions
How many calories should I eat to lose weight safely?
Safe, sustainable weight loss is 0.5-1% of body weight per week — for most people that is 0.5-2 pounds per week. One pound of body fat stores roughly 3,500 calories, so a daily deficit of 500 calories below TDEE produces about one pound of loss per week. Larger deficits accelerate loss but increase muscle loss, hormonal disruption, and metabolic adaptation — the body reduces TDEE by 10-15% in response to sustained large deficits. Minimum intake thresholds exist to preserve muscle and organ function: women generally should not go below 1,200 calories and men below 1,500 without medical supervision. Combining a moderate calorie deficit (300-500 calories) with resistance training best preserves muscle while losing fat, giving better body composition outcomes than diet alone.
References
Reviewed by Sher, Sports Science & Nutrition Specialist · Editorial policy