Calories Burned Calculator by Activity

How This Calculator Works (MET Science)

This calculator estimates calories burned using MET values—short for metabolic equivalents of task. A MET expresses how much energy an activity uses compared with resting. Resting is 1.0 MET. An activity at 8.0 METs expends roughly eight times the resting energy cost. To translate METs into calories, we apply a standard equation: kcal = MET × 3.5 × weight(kg) ÷ 200 × minutes. The constant 3.5 represents the approximate oxygen consumption (ml·kg⁻¹·min⁻¹) at rest, and dividing by 200 converts oxygen consumption to kcal for typical metabolic assumptions.

Why results vary: MET tables report averages for an “average person.” Your actual energy use can be higher or lower depending on pace, terrain, technique, environmental conditions, fitness level, body composition, and even efficiency (economy) in a given sport. For example, “running, 6 mph” assumes a steady treadmill-like pace on level ground. Outdoor courses, hills, stop–start traffic, or carrying a backpack will change real-world burn.

Choosing the right activity: When multiple intensities are listed (e.g., cycling 12–13.9 vs. 14–15.9 mph), select the closest match to your usual pace. If you don’t track pace, pick the description that best fits perceived effort (light, moderate, vigorous). You can also compare the kcal per minute we display for a quick sense of intensity.

Weight and time: Calories scale linearly with body mass and duration in this model. If you enter pounds, we convert to kilograms behind the scenes. Very short bouts (under ~3 minutes) and sprint-like efforts are harder to model with average METs; this tool is best for steady activities of several minutes or longer.

Good use cases: planning workouts, comparing activities, and building awareness of how intensity and duration influence energy use. Remember: energy balance also depends on your daily TDEE, nutrition, sleep, stress, and recovery. For medical concerns or training advice, consider speaking with a qualified professional.