Cardio • strength • daily activity
Calories Burned by Activity Calculator
Estimate gross energy expenditure from your body weight, activity duration and a MET value from the 2024 Adult Compendium of Physical Activities.
Search activitieskg & lbMET-based estimateCustom MET option
Calculation modelMET × weight × time
Standard METs make activities comparable, but they do not capture every individual difference in energy expenditure.
Estimate activity energy expenditure
Choose an activity, body weight and duration
Search the activity list or select a documented custom MET value. The main result is a gross calorie estimate, meaning the resting-energy component represented by 1 MET is included.
Your energy estimate will appear hereSelect an activity and enter body weight and duration.
kcal
Duration: min
Weight:
Energy: kJ
Estimate, not a measurement
Actual expenditure can differ because standard METs do not directly account for individual resting metabolism, movement economy, fitness, terrain, temperature, equipment or exact effort.
Calculation methodology
How METs are converted into estimated calories
The 2024 Adult Compendium expresses activity energy costs as standard metabolic equivalents (METs). One standard MET is conventionally 3.5 mL of oxygen per kilogram per minute.
kcal/min = MET × 3.5 × weight(kg) ÷ 200This converts the selected MET level and body mass into an estimated gross energy rate.
total kcal = kcal/min × duration(min)The result assumes the selected activity intensity is maintained for the entered duration.
above-rest kcal ≈ (MET − 1) componentThe main calorie result is gross energy expenditure. The optional above-resting figure subtracts the estimated 1-MET resting component.
Activity library
Search common exercise and daily-activity MET values
The selector contains common entries from walking, running, cycling, gym conditioning, strength training, rowing, sports, yoga and daily activities. The exact MET matters: “cycling” can range from easy leisure riding to very vigorous racing, and resistance training varies with exercise density and effort.
When your activity does not match a listed description, choose Custom MET value and use a documented value rather than guessing from a similar activity.
Examples can include gentle mobility or low-effort activity.
Many brisk walking and moderate conditioning activities fall here.
Examples include faster running, vigorous cycling and harder conditioning.
Why your actual burn can differ
METs standardize activities—they do not measure you
The Adult Compendium was designed to standardize activity energy costs across research and surveillance. Its standard MET values use a fixed resting reference, while real resting metabolism and movement efficiency differ between people.
Match the activity description
Choose the closest speed, power, effort or activity type rather than a broad category whenever possible.
Track duration realistically
Use active time for stop-start exercise when the listed MET assumes continuous activity.
Use trends, not false precision
A calculated 412 kcal should be treated as an estimate—not proof that exactly 412 kcal were expended.
Wearables may also differ
Consumer devices use their own heart-rate, motion and demographic models, so their calorie numbers need not match a standard-MET estimate.
Related fitness tools
Connect activity burn with training and nutrition
Tool guide
Understand and use the Calories Burned by Activity Calculator
Use these tool-specific notes to understand the method, enter better data, interpret the output, and apply the result appropriately.
MET-Based Estimate
The calculator uses standardized MET values to estimate gross activity energy cost from body weight and duration. METs are reference intensities, not individual metabolic measurements.
Pick the Best Match
Choose the activity and intensity description that most closely matches what you actually did. A small change in MET value can materially change a long-duration calorie estimate.
Gross vs Above Rest
Gross calories include the resting 1-MET component. The above-resting result subtracts that conventional resting component to show the approximate additional activity cost.
Use With Context
Wearables, machines, and MET tables can disagree because they use different models and inputs. Use one method consistently for trends rather than treating the estimate as exact energy expenditure.
Frequently asked questions
Calories Burned by Activity Calculator FAQs
Practical answers about this tool's inputs, method, results, limitations, and common real-world use.
How are calories burned calculated?
The calculator multiplies the activity MET value by 3.5 and body weight in kilograms, divides by 200, then multiplies by activity duration in minutes.
Are MET values personalized?
No. Standard METs are reference values intended to describe typical activity energy cost. They do not directly personalize for age, sex, height, body composition, fitness or measured resting metabolism.
Can I enter body weight in pounds for the calorie estimate?
Yes. Pound inputs are converted to kilograms before the standard MET calorie equation is applied.
Why does intensity change calories so much?
A higher MET indicates a higher standardized energy cost per unit of time and body mass, so duration and MET level both directly affect the estimate.
What does “above resting” mean?
The main result includes the 1-MET resting component. The above-resting estimate subtracts that reference component to show an approximate activity increment.
Should I eat back every calorie shown?
This tool is an activity-energy estimate, not a personalized nutrition prescription. Exercise expenditure, food intake and daily energy needs all contain measurement uncertainty.
How should I handle breaks during an activity?
Use active duration when the selected MET describes active work. If a session includes long rest periods, split the calculation or choose a description that better represents the average intensity.
Why does my smartwatch show a different calorie number?
Wearables may use heart rate, movement sensors, personal profile data, and proprietary algorithms, while this tool uses a standard MET equation. Different methods can reasonably produce different estimates.
Which MET value should I choose if my exact activity is not listed?
Select the closest activity mode and intensity you can justify. Avoid choosing a higher MET simply to match a desired calorie number; the result is only as appropriate as the selected reference intensity.
Can I subtract the displayed calories from food intake exactly?
That is usually too precise. Activity calories are estimates and daily energy expenditure already includes movement to some extent, so use them as planning context rather than an exact food-credit system.
Evidence & references
2024 Adult Compendium methodology
Activity values and the standard MET conversion model are based on the current Adult Compendium resources.
- Herrmann et al., 2024 Adult Compendium of Physical Activities — the 2024 update includes more than 1,100 adult physical activities and updated measured/estimated MET values.
- Compendium unit conversions — states 1 MET = 3.5 mL/kg/min and provides the MET-to-kcal/min equation used by this calculator.
- Compendium corrected-MET guidance — explains why standard METs can differ from individual energy expenditure and describes light, moderate and vigorous intensity categories.
Content reviewed: .
Energy-estimate note
This calculator provides a standardized fitness estimate for education and planning. It is not a direct measurement of metabolism, a medical assessment, or individualized nutrition advice. Actual energy expenditure varies between people and sessions.