These are population-average estimates using standard MET values, not personalized to your fitness level or effort intensity. Actual calories burned vary by individual.
How it works
Enter your body weight. Calorie burn scales with weight — heavier bodies burn more for the same activity.
Pick your activity from the list, each tagged with a standard MET (Metabolic Equivalent) value from research.
Enter your duration in minutes.
We calculate: MET × weight (kg) × duration (hours) = calories burned.
MET values are population averages for a "typical" pace within each activity. Going harder or easier than average will burn more or less than shown.
Frequently asked questions
We use MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities, a standard research reference. The formula is: calories = MET × body weight in kg × duration in hours.
A MET represents how many times more energy an activity uses compared to resting. Sitting quietly is 1 MET; an activity at 6 METs uses about 6 times the energy of resting.
MET-based estimates are reasonable for population averages but don't account for individual factors like fitness level, intensity, muscle mass, or terrain. Wearable heart-rate-based trackers can be more personalized, though they have their own margin of error too.
Yes — MET-based calculations give your total energy expenditure during the activity, which already includes your baseline resting metabolism plus the extra effort of the activity itself.