Exercise Calorie Comparison Calculator

How many calories a given workout burns depends heavily on your body weight and how long you keep at it, and this tool lets you compare that figure across a range of activities. Whether you're managing weight, mapping out a training week, or just curious about where your energy goes, the comparison gives you a usable number. The estimates draw on 2026 data with refreshed average MET values, so the burn rates reflect current measurements.

The math rests on the Metabolic Equivalent of Task, or MET, a standard measure of how much energy an activity demands relative to sitting still. The full expression is Calories Burned = Duration (minutes) * (MET * 3.5 * Weight (kg)) / 200, where 3.5 is the oxygen consumption of 1 MET in ml/kg/min and 200 reconciles the units into calories. Your weight is converted to kilograms before the calculation runs, with MET values updated for 2026.

Treat the result as a ballpark rather than a precise count, since fitness level, how hard you actually push, and even the weather all shift real burn up or down. Weight loss leans far more on what you eat than on what any exercise tracker reports, so the calorie figure is only one part of the picture. People also tend to credit themselves with more intensity than they sustained, which inflates the number they walk away with.