Calories Burned Calculator — MET Compendium

The Formula

The Metabolic Equivalent of Task (MET) system provides standardized energy cost values for hundreds of physical activities. One MET = 1 kcal/kg/hour (the energy cost of sitting quietly). This formula derives from the 2011 Compendium of Physical Activities.

Variable Definitions

How to Use This Calculator

1. 1

   Select your weight unit and enter your body weight.

2. 2

   Choose an activity from the categorized list (100+ activities from the Compendium of Physical Activities).

3. 3

   Enter the duration of your activity in minutes.

4. 4

   Review your estimated calorie burn, MET value, and per-minute rate.

5. 5

   Compare different activities at the same duration to see which burns more calories for your body weight.

Common Applications

• Exercise program design — estimate calorie burn for 100+ activities to plan workouts that match your energy expenditure goals
• Weight management — track exercise calories to manage your daily energy balance alongside dietary intake
• Activity comparison — compare different exercises and intensities to find activities that match your fitness preferences and calorie burn goals
• Training logging — estimate per-session and per-minute calorie expenditure for training logs and fitness tracking apps

Higher intensity and weight-bearing activities burn significantly more calories per hour

Understanding the Concept

The Compendium of Physical Activities is the gold-standard reference for MET values, maintained by researchers at Arizona State University and the National Cancer Institute. It provides standardized energy cost estimates for 800+ activities. The formula Calories = MET × weight(kg) × time(hours) estimates the total energy expenditure of an activity above and beyond resting metabolism (the MET value already excludes the 1 MET baseline). Actual calorie burn varies by individual due to fitness level, body composition, exercise efficiency, and environmental conditions. Fitter individuals may burn slightly fewer calories doing the same activity because their bodies are more efficient. For example, a 155 lb person running at 6 mph for 30 minutes burns approximately 355 calories, while a 185 lb person doing the same run burns about 425 calories — the 30 lb weight difference accounts for roughly 70 additional calories burned. Similarly, running on a treadmill (no wind resistance, flat surface) burns about 5% fewer calories than outdoor running on a flat route. The MET values assume "steady state" effort — stop-and-go activities like basketball or tennis have variable intensity that the average MET smooths out. The values here are estimates, not precise measurements. Using a heart rate monitor provides more individualized calorie burn data because it accounts for your actual physiological response rather than population averages.

Frequently Asked Questions

Sources & References