Total calories
These include all estimated energy expenditure during the session, including what you would have used at rest.
Health
Exercise Calories Burned Calculator
Estimate total and active calories by choosing an activity and a pace comparable to your workout.
This tool provides an educational estimate. Actual energy expenditure can
vary with intensity, technique, fitness level, and individual measurements.
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How to interpret the result
The difference between total and active calories explains many discrepancies between tools.
Active calories
These aim to represent only the additional expenditure associated with the activity.
Pace matters
Speed, incline, breaks, and technique can substantially change actual energy expenditure.
Methodology and sources
The values used come from the 2024 Adult Compendium of Physical Activities.
Standard formula
Calories per minute = MET × 3.5 × weight in kg ÷ 200. Active calories use MET - 1, with a minimum result of zero.
Avoid double-counting
Do not automatically add these calories to a TDEE whose activity factor already includes your usual exercise.
Frequently asked questions
What is the difference between total and active calories?
Total calories include all estimated energy expenditure during the session. Active calories subtract the approximate energy you would have used at rest over the same period.
What is a MET?
A MET expresses the energy cost of an activity relative to a standard resting reference. It is useful for comparing activities, but it does not precisely measure an individual's energy expenditure.
How do I choose the right intensity?
Choose the option whose speed, pace, or description most closely matches what you did. A general label such as moderate can represent different effort levels for different people.
Why does my fitness tracker show a different result?
It may use your personal data, heart rate, a different MET value, or display active calories only. Sensors and algorithms also vary.
Can I enter a MET value manually?
Yes. Enable it under advanced options. The manual value replaces the documented MET for the selected activity and should be used only when you have an appropriate reference.
Should I add these calories to my TDEE?
Not automatically. The activity factor used to estimate TDEE may already include some of your exercise, so adding it again could double-count those calories.