How to use it
- Enter your weight in kilograms.
- Enter the activity duration in hours.
- Enter the MET value for your activity.
- Click Calculate to see calories burned.
What it does – the calculator takes your weight (kg), activity duration (hours) and the MET value, then returns an estimated kilocalories burned. Why it matters – knowing the calorie cost helps you plan workouts, balance nutrition, and track progress toward weight goals. How to read it – the result is a single number representing kilocalories; higher numbers mean more energy expended. Use it to compare activities, adjust intensity, or verify that a training session meets your daily target. No complex equations are shown; the tool handles the math so you can focus on your routine. You can experiment with different MET values to see how brisk walking stacks up against jogging, or test short high‑intensity intervals versus longer steady‑state cardio. The estimate is useful for logging in fitness apps or sharing with a coach.
Pro tips
- Round weight to the nearest kilogram for consistency.
- If your activity time includes minutes, convert to decimal hours (e.g., 30 min = 0.5 h).
- Use the official MET table for accurate values; avoid guessing.
- Double‑check that you entered MET, not calories per minute.
Real-life examples
- A runner wants to know how many calories a 10 km run burns to adjust her nutrition plan.
- A gym member compares the calorie cost of a 45‑minute spin class versus a 60‑minute yoga session.
- A diet coach uses the tool to estimate client energy expenditure for a daily activity log.
Case study
Sam weighed 80 kg and planned a 1.5‑hour cycling session with a MET of 8. The calculator showed about 960 kcal burned, letting Sam add the right amount of food and finish his weight‑loss goal two weeks early.