How are calories burned calculated?

Calories burned are estimated using MET (Metabolic Equivalent of Task) values. The formula is: Calories = (MET × 3.5 × body weight in kg / 200) × duration in minutes.

MET stands for Metabolic Equivalent of Task. It represents the energy cost of an activity relative to rest. Sitting quietly has a MET of 1.0, while running fast can be 14.5 or higher.

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Calories Burned Calculator

Estimate how many calories you burn during 100+ activities — from walking and running to sports, gym workouts, and daily tasks.

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About Calories Burned

This calculator estimates the number of calories burned during physical activities using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities.

How it's calculated

The formula used is:

Calories = (MET × 3.5 × body weight in kg ÷ 200) × duration in minutes

This is derived from the standard oxygen consumption formula, where 3.5 ml O₂/kg/min represents the resting metabolic rate (1 MET).

What is MET?

MET stands for Metabolic Equivalent of Task. A MET value of 1.0 represents the energy cost of sitting quietly. An activity with a MET of 5.0 burns roughly five times more energy than rest. Values range from 0.95 (sleeping) to 14.5+ (very fast running).

Accuracy notes

MET values are averages and can vary based on fitness level, technique, and conditions.
Individual calorie burn depends on factors like age, body composition, and metabolic efficiency.
For more accurate tracking, consider using a heart rate monitor or activity tracker alongside these estimates.

Categories available

Activities are organized into five groups: walking/running/cycling/swimming, gym activities, sports, outdoor activities, and home & daily life — over 100 activities in total.