Calculate calories burned for 100+ activities using MET values from the Compendium of Physical Activities. Enter your weight, activity, and duration.
How many calories does your favorite activity burn? The answer depends on three factors: your body weight, the intensity of the activity (measured in METs), and how long you do it. This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities — the gold standard database used by researchers worldwide.
MET values represent the energy cost of an activity relative to rest. Sitting quietly is 1 MET. Walking briskly is ~3.5 METs. Running at 6 mph is ~10 METs. By multiplying the MET value by your weight and duration, you get an accurate calorie estimate.
Choose from over 100 activities spanning exercise, sports, daily tasks, and occupational activities to see how many calories you burn. Whether you are a beginner or experienced professional, this free online tool provides instant, reliable results without manual computation. By automating the calculation, you save time and reduce the risk of costly errors in your planning and decision-making process.
Knowing your calorie burn helps you balance intake versus expenditure for weight management. This calculator uses scientifically validated MET values rather than generic estimates, giving you reliable numbers for any activity. Having a precise figure at your fingertips empowers better planning and more confident decisions. Manual calculations are error-prone and time-consuming; this tool delivers verified results in seconds so you can focus on strategy.
Calories burned = MET × body weight (kg) × duration (hours) MET (Metabolic Equivalent of Task) = ratio of working metabolic rate to resting metabolic rate 1 MET = 3.5 mL O₂/kg/min = ~1 kcal/kg/hr Example: Running 6 mph (MET 9.8) for 30 min at 160 lbs (72.6 kg): Calories = 9.8 × 72.6 × 0.5 = 356 kcal
Result: 356 calories burned in 30 minutes | 711 kcal/hour
A 160-lb (72.6 kg) person running at 6 mph has a MET value of 9.8. Calories = 9.8 × 72.6 kg × 0.5 hrs = 356 kcal. This is a moderate running pace. A heavier person would burn more calories for the same activity and duration because it requires more energy to move a larger body mass.
Activities below 3 METs are considered light intensity (walking slowly, desk work, cooking). Activities from 3–6 METs are moderate (brisk walking, cycling at leisure, gardening). Activities above 6 METs are vigorous (running, swimming laps, competitive sports). Health guidelines recommend 150+ minutes of moderate or 75+ minutes of vigorous activity per week.
The Compendium, maintained by researchers at Arizona State University, catalogs MET values for over 800 specific activities across 21 categories. Values are derived from indirect calorimetry studies (measuring oxygen consumption) and are updated periodically as new research becomes available. It's the standard reference used in exercise physiology research worldwide.
To lose 1 pound of fat, you need a cumulative deficit of approximately 3,500 calories. Running at 6 mph for 30 minutes burns roughly 350 calories for a 160-lb person. This means burning 1 pound of fat through running alone would require about 10 sessions of 30 minutes. Combining exercise with dietary changes is far more efficient for weight loss than relying on exercise alone.
MET values from the Compendium are based on direct measurement of oxygen consumption in controlled studies. They're typically within 10–15% of actual calorie burn for most people. Accuracy is best for trained individuals performing the specific activity at its described intensity. Values may be less accurate for very fit or very unfit individuals.
MET stands for Metabolic Equivalent of Task. 1 MET is the energy you burn sitting quietly at rest (about 1 calorie per kg of body weight per hour). An activity with a MET of 5 burns 5 times more energy than rest. METs let you compare the intensity of any activity on a standardized scale.
Moving a heavier body requires more energy. Whether walking, running, or cycling, a larger body consumes more oxygen and burns more fuel per unit of time. This is reflected in the formula: calories = MET × weight × time. The weight factor directly scales the calorie estimate.
Not necessarily. Studies show that most wrist-based trackers overestimate calorie burn by 20–50%, with some devices being more accurate than others. Chest-strap heart rate monitors are more accurate but still have 10–20% error. MET-based calculations, while simpler, are often equally or more accurate than consumer-grade wearables.
Yes. At the same pace, a more fit person may burn slightly fewer calories because their body is more efficient. However, fit people can sustain higher intensities longer, burning more total calories per session. The MET values represent averages and don't account for individual fitness variation.
NEAT — calories burned from daily activities like fidgeting, walking around, and household chores — can account for 200–800 kcal/day. This calculator includes many daily activities with their MET values. For weight management, tracking NEAT alongside exercise gives a more complete picture of your total daily expenditure.