This calculator uses MET values — Metabolic Equivalents — from the Compendium of Physical Activities, a reference database maintained by researchers at Arizona State University. Each activity gets a single number representing its energy cost relative to sitting still.

Limits of the Estimate

MET values represent population averages — your personal efficiency may differ 10-20%. Terrain, weather, and technique affect real-world energy cost. Highly trained athletes are more efficient at moderate paces, less at max effort. EPOC (afterburn) from intense workouts adds a small amount not captured here.