Calories Burned Calculator
The initial result uses an example of 70 kg and 30 minutes. Replace these with your own inputs.
Changing units keeps the same body weight.
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
Choose the activity that matches your pace and technique. To compare activities, keep body weight and duration the same.
Calculate periods with different intensities separately, including warm-up, exercise and recovery. Do not apply the hardest activity’s MET to rest periods.
Preset MET values refer to adults aged 19–59. This is a general estimate, not a personal measurement or medical advice.
Includes energy used at rest during the same time; this is not an active-calories-only estimate.
2024 Adult Compendium of Physical Activities
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 presets use the 2024 Adult Compendium of Physical Activities for adults aged 19–59. The activity code and source link identify the conditions used. Custom MET values are entered by the user and are not verified against the Compendium.
How should I choose an activity if my workout varies?
Calculate periods with different intensities separately, including warm-up, exercise and recovery. Do not apply the hardest activity’s MET to rest periods.
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. Includes energy used at rest during the same time; this is not an active-calories-only estimate.