Calories Burned Calculator
Estimate calories burned during various physical activities using MET (Metabolic Equivalent of Task) values. Select from a wide range of activities to see how much energy you expend.
How This Calculator Works
Formula: MET-Based Calorie Estimation
Calories burned are estimated using the formula: Calories = MET x weight(kg) x duration(hours). MET (Metabolic Equivalent of Task) values represent the energy cost of activities relative to resting metabolism. A MET of 1.0 equals resting energy expenditure. Values are sourced from the Compendium of Physical Activities, a standardized reference used in exercise science research.
Limitations
- MET values are averages and do not account for individual fitness level, efficiency, or technique.
- Calorie estimates do not subtract resting metabolic calories already counted in BMR/TDEE.
- Heart rate, environmental conditions, and exercise intensity within an activity can cause significant variation.
- MET values may be less accurate for very fit or very unfit individuals compared to the average.
These calculations are estimates based on established formulas. Individual results vary. Consult a healthcare professional before making significant changes to your diet or exercise routine.
Understanding how many calories you burn during physical activity is useful for managing energy balance, planning nutrition, and tracking fitness progress. This calculator uses MET values, the established scientific standard for quantifying the energy cost of activities.
MET stands for Metabolic Equivalent of Task. A MET value of 1.0 represents the energy cost of sitting quietly, which is approximately 1 calorie per kilogram of body weight per hour. An activity with a MET of 5.0 burns five times as much energy as resting. The Compendium of Physical Activities, maintained by Arizona State University, catalogs MET values for hundreds of activities.
The calories you burn during any activity depend on three main factors: the intensity of the activity (its MET value), your body weight (heavier individuals burn more calories for the same activity), and the duration of the activity. This calculator combines all three factors into a simple estimate.
Keep in mind that calorie burn estimates are approximations. Individual variation can be significant, influenced by factors such as fitness level, movement efficiency, environmental conditions, and genetic differences in metabolism. Two people performing the same activity for the same duration can burn meaningfully different amounts of energy.
For weight management purposes, focus on overall trends rather than precise calorie counts. If you are tracking calories burned to offset food intake, consider using conservative estimates. Many wearable fitness devices and gym machines tend to overestimate calorie expenditure, so calculator-based MET estimates can serve as a useful cross-reference.