Calorie Burn Calculator
Estimate calories burned for 150+ activities using MET values with food equivalents and burn rate.
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| Activity | MET | kcal/min | Total | Relative |
|---|
Formula
- MET
- Metabolic equivalent of the activity (Compendium of Physical Activities)
- kg
- Your body mass in kilograms
- min
- Duration of the activity in minutes
- 3.5 ml / kg / min
- Baseline oxygen uptake at rest (1 MET)
- ÷ 200
- Converts VO₂ (ml/min) into kcal/min (≈ 5 kcal per L of O₂, then /1000)
- MET × kg = —
- × 3.5 = — ml O₂ / min
- ÷ 200 = — kcal / min
- × duration = — kcal
- Adjustment factor = 1.00
- Calories burned = — kcal
MET-based estimates are accurate to about ±15% for most people — they assume a 70 kg reference body and average fitness. The optional age & sex adjustment shaves a few percent off for older or lighter-framed bodies. Heart-rate-monitor readings will usually be more accurate for high-intensity intervals.
Examples
How It Works
The calorie burn calculator uses Metabolic Equivalent of Task (MET) values to estimate energy expenditure during physical activities.
MET is a ratio comparing the energy cost of an activity to resting metabolism. A MET of 1.0 represents the energy expenditure at rest. Running at 6 mph has a MET of 10.0, meaning it burns roughly 10 times more calories than sitting still.
Tips & Best Practices
Frequently Asked Questions
What is a MET value?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. 1 MET equals approximately 1 kcal/kg/hour — the rate of energy expenditure at rest. An activity with a MET of 5 burns roughly 5 times more calories than sitting.
How accurate are calorie burn estimates?
MET-based estimates are reasonable approximations but can vary 10-20% based on individual factors like fitness level, body composition, age, and exercise efficiency.