How to use this calculator
- Choose an activity.
- Enter your weight and the duration in minutes.
- Compare activities in the table to plan workouts.
Formula
A MET (metabolic equivalent of task) is the energy cost of an activity relative to sitting at rest (1 MET ≈ 1 kcal per kg per hour). MET values come from the Compendium of Physical Activities.
Calories = MET × body weight (kg) × duration (hours)
Example
- Running at 10 km/h (MET 9.8) for 30 minutes at 70 kg.
- 9.8 × 70 × 0.5 = 343 kcal.
Frequently asked questions
How accurate are MET estimates?
They're population averages. Fitness level, efficiency, terrain and intensity can change real energy use by 20% or more.
Do the results include calories I'd burn anyway?
Yes. MET-based totals include resting energy. To estimate extra calories from exercise only, subtract about 1 MET (your weight in kg × hours).
Why do heavier people burn more?
Moving more body mass takes more energy, so calorie burn scales with weight for most activities.