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Calories burned calculator.
How much a session actually cost you, from your bodyweight, how long it took and how fast you went. Every answer names the MET value behind it, so you can check the number rather than take our word for it.
How this is worked out
A MET is a multiple of resting energy. One MET is what your body uses sitting still: about 3.5 ml of oxygen per kg of bodyweight per minute. A litre of oxygen releases roughly 5 kcal, which gives the standard ACSM equation this page runs: kcal = MET × 3.5 × your weight in kg ÷ 200 × minutes. Nothing else is involved - no heart rate, no age, no secret coefficient.
Where the numbers come from. Every MET here is a row in the 2024 Adult Compendium of Physical Activities, the current edition that replaced the 2011 one and restated 176 values. That matters: the two editions disagree on running, walking, hiking, yoga and top-end cycling, and a lot of calculators are still quoting 2011.
Every value is the low end of its band. Where the Compendium publishes a range - recreational through to competitive - this takes the bottom rung and says so. That is a deliberate bias, not caution for its own sake: this figure becomes permission to eat, so an over-estimate causes real overeating and stalls the progress you are training for, while an under-estimate costs you a few unclaimed calories. The two errors are not symmetric, so the bias is not either.
Pace sets the MET for running and cycling. Both are read off a ladder of published speed bands, and a pace that falls between two rungs is credited at the slower one. That is why distance is worth entering: without it the slowest rung is used, which is honest but low. Below about 6.5 km/h the running ladder is using the Compendium walking entries, so a walking pace gives you a walking figure.
This is gross, not net. The equation includes the energy you would have burned anyway lying on the sofa for the same hour - roughly one MET of it. If you want the extra cost of the session on top of doing nothing, subtract about 1 MET worth. Most calculators quote the gross figure without mentioning this, which is another reason the numbers on this page read lower than theirs.
Treat it as a ceiling, not a credit. If you are eating back what you burn, eat back part of it and watch the scales for a fortnight rather than trusting any estimate to the calorie. A chest-strap or a watch that actually measures you will always beat a table, and Whey to Go uses a measured figure over an estimated one wherever your phone can give it one.
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This is an estimate and a starting point, not medical advice. Every equation of this kind is a population average, so your real burn can sit a few hundred kcal either side of it. Track for two or three weeks and adjust to what actually happens on the scales. If you are pregnant, managing a health condition or unsure, speak to a doctor or dietitian first.
There is no account here and no tracking cookie, so nothing you enter is saved to a profile or tied to you. The sums run on our server, and your answers travel in the page address - which is what makes a result shareable, so treat a link you send as carrying those numbers with it.
Now log against it
A number is only useful if you can hit it. Whey to Go tracks food and training against targets like these - on your device, with no account and nothing sold.