Use the Calories burned
How this Calories burned works
This calculator uses MET values (Metabolic Equivalent of Task) to estimate how many calories a session burns, then compares that burn to an optional daily deficit target so you can see how much of your goal one session covers.
Calculation method
Calories burned = MET × body-weight (kg) × duration (hours). Each activity has its own published MET estimate. If you enter a deficit target, the result shows the percentage of that target covered by this session.
Real-life uses
- Deciding whether to "earn" a treat calorie-wise
- Comparing 30 minutes of running versus cycling
- Sanity-checking calories reported by a fitness watch
- Planning weekly cardio volume around a deficit target
Frequently asked questions
Are MET values accurate?
They are a reasonable average. Real-world burn varies with intensity, efficiency, fitness level and terrain.
Should I eat back calories burned?
If you are already in a deliberate deficit, eating back 100% is usually unnecessary. Many coaches suggest 0–50%.
Why does strength training burn less than cardio?
During the session, yes — but strength training has lasting effects on metabolism and body composition that calorie burn alone does not capture.