Calories Burned Calculator
MET formula and limits
The estimate uses kcal = MET × 3.5 × body weight kg / 200 × minutes. MET values come from the Adult Compendium and are population planning values, not individualized medical measurements.
How to use the MET estimate
Use this page when you need a transparent activity estimate from body weight, time, and one MET value. The source note shows the checked Adult Compendium reference and age-scope limitation when available.
Pick the closest activity
Choose the listed activity that best matches your actual pace and effort. If your session mixes intensities, calculate the main segments separately instead of averaging everything into one entry.
Compare like with like
Keep weight units, minutes, and activity choice consistent when comparing workouts. A 30-minute brisk walk and a 30-minute easy run use different MET assumptions.
Where personal differences enter
Fitness level, efficiency, terrain, temperature, medication, and wearable models can move real energy use away from the table value. Treat the result as a planning estimate, not a personal measurement.
FAQ
What formula does this use?
It uses MET × 3.5 × body weight in kilograms / 200 × minutes.
What are MET values?
MET values estimate activity intensity relative to resting energy use. One MET is standardized as 3.5 ml/kg/min.
What source do the activity values use?
The activity list uses Adult Compendium MET values as general adult planning references. The source note on the result shows the checked date and the 19-59 adult scope where available.
How should I choose an activity if my workout varies?
Use the closest activity for the dominant segment, or run separate estimates for warm-up, main set, and cool-down. Do not mix very different intensities into one MET value.
Is this medical or weight-loss advice?
No. It is an educational estimate only. Health, diet, and weight-loss decisions should be checked with qualified professionals.
Why can my tracker show a different number?
Wearables may use heart rate, movement sensors, personal settings, and proprietary models, while this page uses a simple MET estimate.