Body & diet / Exercise
Calories Burned Calculator: 55 Activities by MET
Estimate the calories you burn: choose an activity, from walking, running, cycling, and swimming to gym workouts, sports, and housework, enter your weight and the time, and get the calories burned, the calories above resting, and the intensity, using MET values from the 2024 Compendium of Physical Activities.
Calories Burned Calculator: 55 Activities by MET: Calories are MET × weight in kg × hours: running at 6 mph is 9.3 MET, so 30 minutes at 70 kg burns about 9.3 × 70 × 0.5 = 326 kcal, of which 291 are above what you would burn sitting still. Activities under 3 MET count as light, 3 to 6 as moderate, and above 6 as vigorous. Runs 100% locally in your browser with zero server file uploads.
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Calories = MET × body weight in kg × hours. A MET is how many times more energy an activity uses than sitting at rest. Values are averages for adults, so your own figure may differ by 10 to 20%; fitness, efficiency, and terrain all matter. Source: 2024 Adult Compendium of Physical Activities, code 12050. Running, 6 mph (10 min/mile)
Source
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities. Journal of Sport and Health Science, 2024; 13(1): 6–12.
Daily needs
To estimate how many calories you need in a day, use the calorie calculator.
How to use it
- Choose an activity.
- Enter your weight and how long you did it.
- Read the calories burned and above resting.
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Everything is calculated in your browser.
Related tools
Frequently asked questions
How accurate is this?
MET values are averages for adults; your own burn can differ by 10 to 20% with fitness, technique, and terrain. A heart rate monitor gives a personal estimate.
Why is the above-resting figure lower?
It removes the 1 MET you would burn anyway at rest, so it shows what the activity adds; use it when counting exercise against food.
Where do the MET values come from?
From the 2024 Adult Compendium of Physical Activities, the standard research table; each activity shows its code.
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