MET values from the 2024 Compendium of Physical Activities (Ainsworth et al.)
2026 MET Reference
1 MET = 1 kcal/kg/hour (resting metabolic rate)
Light activity: 1.5 to 3.0 METs
Moderate activity: 3.0 to 6.0 METs (WHO guideline: 150 min/week)
Vigorous activity: 6.0+ METs (WHO guideline: 75 min/week)
1 lb body fat = approximately 3,500 calories
Calorie Expenditure
Select an activity and click calculate.
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What This Calculator Does
This calories burned calculator estimates energy expenditure for over 25 activities using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. It accounts for body weight, exercise duration, and session frequency to project weekly and monthly calorie burn and the equivalent fat loss potential. MET values represent the ratio of working metabolic rate to resting metabolic rate, where 1 MET equals approximately 1 kcal/kg/hour at rest. The calculator includes cardio, strength, flexibility, sports, outdoor, and martial arts activities with 2026 Compendium values.
The Formula
The MET method multiplies the activity intensity (MET value) by the person's body weight in kilograms and the duration in hours. A MET of 1.0 represents resting energy expenditure (sitting quietly). Walking briskly at 3.5 mph has a MET of 4.3 (4.3 times resting expenditure). Running at 6 mph has a MET of 9.8. Heavier individuals burn more calories at the same activity because they must move more mass. The formula provides a reasonable estimate but does not account for individual fitness level, body composition, or environmental factors.
Step-by-Step Example
Select activity and enter details
Running (6 mph / 10 min mile) selected. MET: 9.8. Body weight: 165 lbs (74.8 kg). Duration: 30 minutes. Frequency: 3 sessions/week.
Review per-session results
Calories burned: 367 kcal per session. Rate: 12.2 kcal/min. Hourly rate: 733 kcal/hr.
Review weekly and monthly projections
Weekly: 1,100 kcal (3 sessions). Monthly: 4,763 kcal. Fat loss equivalent: 1.36 lbs/month (at 3,500 kcal per pound of fat).
Compare activities
Try different activities to compare burn rates: swimming moderate (7.0 MET, 262 kcal/30 min) vs. jump rope (11.8 MET, 442 kcal/30 min).
Real-World Use Cases
Personal Trainer Creating Calorie-Aware Programs
Estimate the calorie burn of different workout formats to help clients understand the energy cost of each session and plan nutrition accordingly.
Weight Loss Planning
Calculate how many sessions per week of a chosen activity are needed to create a target weekly calorie deficit of 3,500 kcal (approximately 1 lb fat loss per week) in combination with dietary changes.
Comparing Exercise Efficiency
Compare the calorie burn per minute across different activities to identify which options provide the highest energy expenditure for time-limited clients.
Common Mistakes to Avoid
Treating MET-based estimates as exact measurements. The MET formula provides population-average estimates with a margin of error of 10% to 20%. Individual variation depends on fitness level, body composition, movement efficiency, and environmental conditions.
Using calorie burn estimates to justify overeating. Exercise calorie burn is frequently overestimated, and many people compensate by eating more than they burned. A 30-minute run burns approximately 300 to 400 kcal, which is easily negated by a single muffin or sports drink.
Ignoring the afterburn effect (EPOC). High-intensity activities like HIIT and heavy strength training elevate metabolism for hours after exercise. The MET formula only captures calories during the activity, not the 50 to 200 additional calories burned in the recovery period.
Comparing activities without considering sustainability. Jump rope burns more calories per minute than walking, but most people can walk for an hour and only jump rope for 10 to 15 minutes. Total calories burned depends on both intensity and achievable duration.
Frequently Asked Questions
Accuracy and Disclaimer
This calculator provides calorie expenditure estimates using MET values from the Compendium of Physical Activities. Actual calorie burn varies with individual fitness level, body composition, movement efficiency, altitude, temperature, and other factors. These estimates are for general planning purposes. For precise energy expenditure measurement, laboratory indirect calorimetry or validated wearable devices with heart rate monitoring are recommended.
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