Calories Burned
MET-Based Activity Calculator
Calculate calories burned from 39+ activities using the Compendium of Physical Activities MET values.
Calculator
How the Calculation Works
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.
Formula
Calories = METs × Weight (kg) × Duration (hours)
1 MET ≈ 1 kcal per kg per hour
Sitting still = 1 MET (your BMR rate)
What the MET Scale Looks Like
IntensityMET Range
Sedentary (sitting, lying)1.0 – 1.5
Light (easy walking, yoga)1.6 – 2.9
Moderate (brisk walk, cycling)3.0 – 5.9
Vigorous (running, HIIT)6.0 – 9.9
Very vigorous (racing, sprints)10.0+