Calories Burned Calculator
MET values quantify the energy cost of activities relative to resting metabolism, allowing calorie burn estimation across hundreds of exercises. Enter your activity's MET value, body weight, and duration for an accurate estimate.
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Formula
Calories = MET × Weight (kg) × Duration (hours)
One MET equals the energy expended sitting quietly, approximately 1 kcal per kg of body weight per hour. An activity with a MET of 5 burns 5 times the resting rate. Multiplying MET by body weight in kg gives kcal per hour, and multiplying by duration in hours (minutes ÷ 60) gives total calories burned.
How to use the Calories Burned Calculator
- 1
Enter your met value
- 2
Enter your body weight
Value should be in kg.
- 3
Enter your duration
Value should be in min.
- 4
Read your results instantly
Results update in real time as you type.
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Understanding MET values
The Compendium of Physical Activities, maintained by researchers at Arizona State University, lists MET values for over 800 activities. Walking at 3.5 mph has a MET of about 4.3. Running at 6 mph is 9.8. Swimming laps (moderate) is 5.8. Cycling at 12–14 mph is 8.0. Yoga is 2.5–3.0. Sleeping is 0.95. You can look up specific activities in the Compendium or use standard approximations. Higher-intensity versions of the same activity have higher MET values — a slow jog is very different from a fast run even if the exercise is nominally the same.
Limitations of calorie estimates
MET-based calorie calculations assume an average metabolic efficiency that varies significantly between individuals. Fitness level, body composition, temperature, altitude, and even genetics affect actual calorie expenditure. Wearable devices using optical heart rate monitors have error rates of 20–30% for calorie estimation. The MET method tends to overestimate for very fit individuals (who are more efficient) and is more accurate for moderate-intensity activities. Use the result as a directional estimate rather than a precise measurement.
Tips & Insights
Find MET values online
The Ainsworth Compendium of Physical Activities (sites.google.com/site/compendiumofphysicalactivities) is the authoritative source for MET values across hundreds of exercises and daily activities.
Heavier individuals burn more calories
Because calories burned scale directly with body weight, a 100 kg person burns roughly 43% more calories doing the same activity as a 70 kg person at the same intensity.
Do not subtract resting metabolic calories
The MET formula includes resting metabolism in its output — it calculates gross calories, not net additional calories above rest. This is the convention for comparing exercise activities.
Worked Examples
Running (MET 9.8), 70 kg, 30 min
≈ 343 calories burned
Walking (MET 4.3), 80 kg, 45 min
≈ 258 calories burned
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Frequently Asked Questions
Where can I find MET values for my activity?
The Compendium of Physical Activities by Ainsworth et al. is the standard reference. Many fitness websites and apps also list common MET values.
Why does my fitness tracker show different numbers?
Wearables use heart rate data and proprietary algorithms that may account for individual factors. MET estimates are population averages and will differ from personalized readings.
Does the calculation include resting metabolism?
Yes — MET-based calculations report gross calorie expenditure including resting metabolic rate. Net exercise calories (above rest) are slightly lower.
Does body composition affect calorie burn?
Indirectly. Muscular individuals have higher resting metabolic rates and can sustain higher absolute workloads, burning more calories per session, but the MET formula only accounts for total body weight.
How accurate is this for HIIT or interval training?
High-intensity interval training is poorly captured by steady-state MET values because it involves variable intensities and a significant post-exercise calorie burn (EPOC) that the formula does not include.
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