Overview
Different activities burn energy at different rates. This calculator uses MET values — a standard measure of exercise intensity — together with your bodyweight and time to estimate the calories you burn in a session.
How it's calculated
Pick an activity, enter your bodyweight and how many minutes you did it. Each activity has a MET (metabolic equivalent) rating — walking is ~3.5, running ~9.8 — and the formula scales that by your weight and duration.
kcal = MET × 3.5 × weight(kg) / 200 × minutes
How to read your result
Treat the result as a ballpark — real burn varies with intensity, fitness and efficiency. It's most useful for comparing activities and for rough planning, not as a precise figure to 'eat back' calorie-for-calorie.
Frequently asked questions
What is a MET?
A metabolic equivalent — the ratio of an activity's energy cost to resting. 1 MET is rest; a 8-MET activity burns eight times as much energy per minute.
How accurate is the estimate?
It's an approximation. MET tables are averages, so your actual burn depends on intensity, terrain, technique and fitness. Use it as a guide, not gospel.
Should I eat back these calories?
Be conservative — estimates often run high. If you're tracking for fat loss, eating back only part of the figure is usually wiser.
Sources & references
- Ainsworth BE, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-1581.
Medical disclaimer
This calculator is for general educational purposes only and is not medical advice. Estimates are based on population formulas and may not fit your individual situation. Consult a qualified healthcare or fitness professional before making health, nutrition or training decisions.