A MET (Metabolic Equivalent of Task) measures how hard an activity is relative to sitting quietly. Sitting = 1 MET. Brisk walking = 3.5 METs. Running at 6 mph = 10 METs. The Compendium of Physical Activities catalogs MET values for hundreds of activities.

How are calories burned calculated?

The formula is: Calories = METs × weight (kg) × duration (hours). This works because 1 MET roughly equals 1 kcal burned per kg of bodyweight per hour. A 70 kg person doing 5 METs of cycling for 1 hour burns about 350 calories.

Why do my smartwatch numbers differ?

Wearables use heart rate, GPS, accelerometer data, and proprietary algorithms that account for individual fitness level and intensity changes. MET-based estimates use average values from population studies. Both are estimates — wearables are usually within 15-25% of true expenditure for common activities.

Do heavier people burn more calories?

Yes, because moving more mass requires more energy. A 90 kg person doing the same workout as a 60 kg person will burn roughly 50% more calories. That's why the formula scales with bodyweight.

Does fitness level affect calories burned?

Slightly. A trained runner is more efficient than a beginner, using fewer calories per mile at the same pace. But the difference is typically only 10-15%. The bigger lever for most people is duration and intensity, not efficiency gains.

How do I use these numbers?

Treat them as reasonable estimates for planning, not precise accounting. If you're tracking for weight loss, combine activity burn with your TDEE to understand total daily expenditure — and recognize that eating to compensate for exercise is where most people go wrong.

Calories Burned Calculator

Estimate calories burned for over 35 activities using MET values from the Compendium of Physical Activities.

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.

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+

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

Calories Burned Calculator

How the Calculation Works

What the MET Scale Looks Like

Limits of the Estimate

Frequently Asked Questions

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