Fitness & Health

Calories Burned by Activity (MET Method)

Enter your weight, how long you exercised, and the activity, and you get an estimate of the calories burned. It uses MET values from the Ainsworth Compendium for cardio, strength, sports, and everyday chores.

How to use
  1. Enter your body weight in pounds or kilograms.
  2. Set the duration of the activity in minutes.
  3. Pick the activity from the list to load its MET value.
Minutes
Calories burned
156 kcal

4.3 MET · 72.6 kg · 30 min

Per minute
5.2 kcal/min
MET value
4.3
Net kcal
120 kcal
Intensity
Moderate
Estimates for general wellness, not medical advice. Check with a doctor or dietitian before acting on health figures.
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How it's calculated

kcal = MET × kg × (min ÷ 60)

MET = metabolic equivalent of the activity, kg = body weight in kilograms, min = duration in minutes. Net burn = (MET − 1) × kg × hours, which excludes resting calories.

Common questions

What is a MET?

A MET is a multiple of your resting metabolic rate, so a 5-MET activity burns about five times the energy you would use sitting still.

Why does a heavier person burn more for the same activity?

Burn scales with body weight because moving more mass takes more energy, which is why weight is part of the formula.

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