Calories Burned by Activity (MET) Calculator
Estimate calories burned for any activity from its MET value, your weight and the time spent — the metabolic-equivalent method used in exercise science.
How it works
kcal/min = MET × 3.5 × weight_kg ÷ 200 · Total = kcal/min × minutes
A MET (metabolic equivalent) is a multiple of resting energy use: 1 MET is sitting quietly, so a 7-MET jog burns energy about seven times faster than rest. The standard conversion, MET × 3.5 mL O₂/kg/min, becomes calories by noting that one litre of oxygen releases roughly 5 kcal — which simplifies to MET × 3.5 × kg ÷ 200 per minute. Because the estimate scales with body weight and time, a heavier person burns more for the same activity, and the figure is a population average rather than an individual measurement.
Worked example
Jogging at 7 MET for 30 minutes at 70 kg: kcal/min = 7 × 3.5 × 70 ÷ 200 = 8.575, so 30 minutes burns about 8.575 × 30 = 257 kcal.
Sources: Compendium of Physical Activities
Frequently asked questions
What is a MET value?
A MET is the ratio of an activity’s energy cost to resting metabolism. 1 MET is rest, walking is around 3 MET, and vigorous running exceeds 10 MET. Published compendiums list MET values for hundreds of activities.
Does this include my resting calories?
The MET method estimates the total energy of the activity, which includes the 1 MET you would burn resting anyway. To find calories burned above rest, subtract the equivalent resting figure.
Why does weight change the result?
Moving a heavier body costs more energy, so calories burned scale directly with body weight in the MET equation. Fitness trackers add heart rate for a more personal estimate.
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Educational estimate using standard formulas and population averages — not medical advice. Talk to a qualified clinician before making decisions about diet, training, or pregnancy.