The Fitness Calories Calculator estimates energy used during a workout from body weight, exercise duration, and metabolic equivalent intensity. A metabolic equivalent, or MET, compares the energy cost of an activity with resting energy use. This calculator is useful for comparing workout types or planning an activity log. It does not directly measure calories, and two people performing the same activity may expend different amounts because of fitness level, movement efficiency, terrain, temperature, and device methodology.
Use your current weight in kilograms.
Count the minutes spent performing the activity at roughly the selected intensity.
Use a MET estimate that matches the activity and pace.
Compare workouts using the same method rather than treating the result as a direct measurement.
Calories = MET × 3.5 × Weight (kg) ÷ 200 × Minutes
A MET value of 1 represents approximate resting energy expenditure. The equation is a standard estimation model and assumes the chosen MET remains constant for the full duration.
The result estimates exercise energy expenditure for the entered weight, duration, and intensity.
Do not use this estimate alone to set medical nutrition or weight-management targets.
Given: 70 kg, 45 minutes, and 6 MET.
Calculation: 6 × 3.5 × 70 ÷ 200 × 45 = 330.75 kcal.
Result: Estimated exercise expenditure is about 331 kcal, or 7.35 kcal per minute.
Choose a published or device-based estimate for the activity and intensity. A faster pace or steeper grade generally has a higher MET.
The MET equation estimates total energy expenditure during the activity period. It is not the same as net calories above rest.
Wearables may use heart rate, age, sex, motion, and proprietary algorithms. Each method has its own assumptions.
Yes. Calculate each segment with its own duration and MET, then add the calorie estimates.
No. Body-weight change depends on total energy intake, total expenditure, fluid shifts, and many other factors.