Calories Burned by Activity (MET) Calculator

kcal = MET × weight (kg) × hours. Compendium MET values for 14 common activities.

Result

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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?+

MET is a population average. A power meter reads your actual mechanical work, which directly converts to calories. For cycling, prefer cycling-calorie-burn-by-power.

What about heart-rate-based estimates?+

HR-based estimates run 20-50% high typically. They count fight-or-flight HR (caffeine, stress) as work. MET is more honest.

Does fitness affect MET burn?+

Fitter people burn slightly less per MET (more efficient) — maybe 5-10%. Within the ±15% calculator tolerance.

Are these "net" or "gross" calories?+

Gross — includes basal metabolic rate. For "net" (above resting), subtract 1 MET × weight × hours.

Is yoga really only 3 MET?+

Hatha yoga: yes. Power yoga / vinyasa: 4-5 MET. Bikram / hot yoga: 5-6 MET. Style matters.