Calories Burned Calculator
Estimate calories burned for an activity using standard MET values.
What is the Calories Burned Calculator?
This tool estimates calories burned during an activity using its MET (Metabolic Equivalent of Task) value — a standardized measure of how many times more energy an activity uses compared to sitting still, published in the Compendium of Physical Activities.
The formula
Calories Burned = MET × Body Weight (kg) × Duration (hours). A MET of 1 represents resting energy use; an activity with a MET of 8 burns roughly 8 times as much energy as sitting still for the same amount of time.
How to use it
- Choose the closest matching activity and intensity.
- Enter your body weight and how long you did the activity.
- Read the estimated calories burned.
MET values represent an average across many people and conditions — your actual calorie burn varies with fitness level, terrain, effort, and body composition, so treat this as a reasonable estimate rather than an exact lab measurement.
Want the "why" behind this tool? Read What a MET Value Actually Measures (It's Not Calories).