Calories Burned by Activity (MET) Calculator
kcal = MET × weight (kg) × hours. Compendium MET values for 14 common activities.
Result
General calculation reads
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How to use this calculator
- Pick the closest activity match.
- Enter your weight (kg or lb).
- Enter duration.
- Take the answer at ±15% confidence.
About this calculator
1 MET (Metabolic Equivalent of Task) ≈ 1 kcal/kg/hour, the rate of energy use sitting still. Activities are rated as multiples: walking 3 MET, jogging 7-8, running 11-13, hard cycling 12+. Multiply by body weight in kg and hours to get total calories. The Compendium of Physical Activities (Ainsworth et al.) is the canonical reference, with thousands of MET values. Estimates are within ~15% — individual fitness, technique, and effort all shift the actual burn.
Frequently asked
Why is power-based cycling more accurate?+
What about heart-rate-based estimates?+
Does fitness affect MET burn?+
Are these "net" or "gross" calories?+
Is yoga really only 3 MET?+
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Calories burned during exercise — uses MET values for 18 common activities + your bodyweight.