Calories burned calculator (MET)
Pick an activity from the list or enter your own MET value, and the tool estimates the calories burned over your session.
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Processing and privacy: The result is calculated inside your browser and your data is not sent to any server.
How to use it
- Enter activity, custom met value (optional), weight and duration.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Calories = MET × weight in kg × duration in hours, where 1 MET is about 1 kcal per kg per hour. MET values come from the 2011 Compendium of Physical Activities.
Example
Inputs: Activity = Running, 9.7 km/h (6 mph) (MET 9.8), Weight = 80 kg, Duration = 45 minutes. Result: Calories burned: 588 kcal; Calories per hour: 784 kcal; MET value used: 9.8.
Limits and caveats
- MET values are adult averages; real burn varies with fitness, age and movement efficiency.
- The result includes what your body burns at rest over the same time.
Questions about this tool
What is a MET?
The metabolic equivalent: the energy an activity uses relative to rest. A 4 MET activity uses four times the energy of sitting quietly.
How many calories does a 30 minute walk burn?
A 70 kg person walking briskly at 5.6 km/h (4.3 MET) burns about 150 kcal in 30 minutes.
Why does my watch show a different number?
Watches use heart rate, motion data and their own models, and some calculators use 1.05 kcal per MET instead of 1, so figures differ a little.