Calories Burned Calculator

What this tool does

The Calories Burned Calculator multiplies MET values from the 2011 Compendium of Physical Activities by your body weight and duration. Choose from 36 activities or enter a custom MET, switch between gross and net calories and compare every activity side by side.

Exercise machines and fitness apps often show impressive calorie numbers, but they rarely explain where those numbers come from. Researchers use a standard unit called the metabolic equivalent of task (MET): 1 MET is the energy you use sitting quietly, about 3.5 ml of oxygen per kg per minute. Running at 9.7 km/h is rated 9.8 MET, meaning it uses nearly ten times as much energy as rest.

This calculator takes MET values from the 2011 Compendium of Physical Activities by Ainsworth and colleagues and applies the standard conversion: kcal per minute = MET × 3.5 × body weight (kg) ÷ 200. Choose net calories to subtract the 1 MET you would burn anyway, which is the fairer figure if you want to know what a workout added to your day. A comparison table ranks all 36 activities for the same weight and duration.

How to use Calories Burned Calculator

1. Choose units and enter your body weight.
2. Pick an activity from the list, or choose Custom MET value and enter a MET from another source.
3. Enter the duration in minutes.
4. Optionally switch on net calories to exclude resting energy.
5. Read total calories, calories per hour and the MET value used.
6. Compare other activities for the same duration in the chart and table.

Tips for better results

• Choose the speed band that matches your actual pace; walking at 6.4 km/h burns about two-thirds more than at 4 km/h.
• For interval sessions, calculate the work and rest portions separately and add them.
• Use net calories when deciding how much extra food a workout justifies.

Common use cases

• Estimating the energy cost of a daily walk or commute by bike.
• Comparing activities to choose an efficient workout for limited time.
• Adding exercise to a food log without double-counting resting energy.
• Teaching the MET concept in physical education or sports science classes.

Common mistakes to avoid

• Counting time spent resting between sets or waiting as active time.
• Assuming MET values are exact; fitness, technique and terrain change real energy use.
• Adding gross exercise calories on top of an activity multiplier that already accounts for training.