Estimate calories burned during exercise using MET (Metabolic Equivalent of Task) values. Enter your weight, duration, and activity.
A calorie burn calculator estimates the energy expended during physical activity using MET (Metabolic Equivalent of Task) values. MET values are published in the Compendium of Physical Activities, a research database covering hundreds of activities from sleeping to marathon running. The formula is simple: kcal = MET × weight in kg × duration in hours.
MET (Metabolic Equivalent of Task) measures the energy cost of an activity relative to sitting still (1 MET). Running at 8 km/h has a MET of 8, meaning it burns 8× more energy than sitting.
The formula gives a reasonable estimate, but actual calorie burn varies by age, sex, fitness level, and intensity. Use it as a guide, not a precise measurement.
Calories (kcal) = MET × body weight (kg) × duration (hours). This is the standard formula derived from the Compendium of Physical Activities.
Yes. Toggle the unit button between kg and lbs —the tool converts automatically.