Calories Burned Calculator
Estimate calories burned during exercise using MET values (Metabolic Equivalent of Task). MET 1 = at-rest energy use; higher MET = more intense.
Inputs
About Calories Burned Calculator
What is MET?
Metabolic Equivalent of Task. 1 MET = sitting quietly (about 1 kcal/kg/hour). Walking briskly is 3.5 MET (3.5× as much energy as sitting). Running fast is 10-12 MET. Compendium of Physical Activities is the canonical reference for over 800 activities.
Formula
Calories = MET × body weight (kg) × time (hours). Heavier people burn more for the same activity. Counts only "above and beyond" — the MET value already accounts for activity vs rest.
Limits of estimates
Individual metabolism varies 5-15% from MET tables. Fitness level affects efficiency (fit people burn slightly less per mile run). Heart-rate based wearables tend to overestimate by 15-25%. Use these as ballpark, not precise.