Estimate how many calories you burn during an activity, based on your body weight, the exercise you choose, and how long you did it.
This calculator uses the MET (Metabolic Equivalent of Task) method, the same approach used in most exercise-science calorie tables. Every activity is assigned a MET value that describes how many times more energy it takes compared to sitting still. Calories burned are then estimated as MET × body weight (kg) × duration (hours).
One MET is roughly the energy your body uses at rest. An activity rated at 8 METs burns about eight times as much energy as sitting quietly. Because MET values are set per activity rather than per person, two people of different weights doing the same exercise for the same time will burn different amounts of calories — heavier bodies burn more for the same activity, which is reflected in the formula above.
MET tables are averages drawn from lab studies on typical adults, so they don't account for your fitness level, muscle mass, terrain, or effort intensity within an activity. A smartwatch or heart-rate-based device will usually give a more personalized number, but this calculator is a solid starting point for tracking rough energy expenditure across workouts.
| Activity intensity | Typical MET range |
|---|---|
| Light (slow walking, gentle yoga) | 1–3 |
| Moderate (brisk walking, cycling) | 3–6 |
| Vigorous (running, HIIT, sports) | 6–12+ |
This tool is for general fitness tracking and isn't a substitute for medical or professional athletic advice.