Calorie Burn Rate Calculator

Calculate burn rate per minute for workouts or tasks. Switch between MET and heart-rate estimates. Export results anytime with clean printable reports.

Calculator Inputs
Choose a method, enter body weight, and set duration.
CSV PDF
Switching method refreshes relevant fields.
Use average time for the activity session.
Weight drives both methods’ estimates.
MET represents intensity relative to resting.
Used only when “Custom MET” is selected.
Stored with recent results exports.
Reset
Privacy: recent results are stored in your browser session only.
Example Data Table
Sample entries to show how results may look.
Activity Weight Minutes Rate Total
Walking (moderate) 70 kg 45 4.288 kcal/min 192.96 kcal
Running (10 km/h) 80 kg 30 13.72 kcal/min 411.60 kcal
Strength training (moderate) 60 kg 50 5.25 kcal/min 262.50 kcal
These are estimates and vary by fitness and technique.
Formula Used
  • MET method:
    kcal = MET × 3.5 × weight(kg) ÷ 200 × minutes
    kcal/min = MET × 3.5 × weight(kg) ÷ 200
  • Heart-rate method:
    Men: kcal/min = (-55.0969 + 0.6309·HR + 0.1988·W + 0.2017·Age) ÷ 4.184
    Women: kcal/min = (-20.4022 + 0.4472·HR - 0.1263·W + 0.074·Age) ÷ 4.184
Notes: HR is beats per minute, W is kilograms, Age is years. Outputs are approximations; wearable sensors and lab tests differ.
How to Use This Calculator
  1. Select a method: MET for activities, or heart-rate for training sessions.
  2. Enter your weight and the activity duration in minutes.
  3. For MET: pick an activity or provide a custom MET value.
  4. For heart-rate: enter age, sex, and average heart rate.
  5. Press Calculate to see burn rate and total calories.
  6. Use CSV or PDF buttons to export recent session results.
Recent Results (Session)
No saved results yet. Run a calculation to populate this table.
Download session CSV Download session PDF
FAQs

1) Which method should I use?
Use MET for general activities. Use heart-rate when you have a steady average HR from a watch or chest strap. Both are estimates.

2) Why do my calories differ from my wearable?
Wearables use proprietary models and sensor data. This tool uses general equations, so differences are normal, especially for intervals, hills, heat, or poor HR tracking.

3) What is a MET value?
MET is intensity relative to resting metabolism. Higher MET means harder work. Picking the closest activity is usually sufficient for practical planning.

4) Can I trust calories to the exact decimal?
No. Treat results as a range. Body composition, efficiency, technique, and fitness change energy cost. Use decimals only for comparisons between sessions.

5) What heart rate should I enter?
Enter your average HR for the session, not peak. If your HR fluctuates a lot, the estimate becomes less reliable than the MET method.

6) Does this include resting calories?
The MET equation includes resting as part of the total energy cost. If you want “above resting” only, subtract roughly 1 MET from the activity MET.

7) How do I export my results?
Run at least one calculation, then click CSV or PDF. Exports include up to 30 recent session entries stored in your current browser session.

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Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.