Everyday
Calorie Burn Calculator
Enter your weight, pick an activity and how many minutes you did it, and add it to the list. Every row updates if you change the weight.
How it’s calculated: kcal = MET × 3.5 × weight in kg ÷ 200 × minutes.
Frequently asked questions
What is a MET?
A MET (metabolic equivalent) compares the energy an activity uses with sitting quietly, which is 1 MET. The Compendium defines 1 MET as 3.5 ml of oxygen per kg of body weight per minute, so a 4-MET activity uses about four times as much as sitting quietly.
How is the number worked out?
kcal = MET × 3.5 × your weight in kg ÷ 200 × minutes. For example, 30 minutes of an 8.0-MET activity at 70 kg is 8.0 × 3.5 × 70 ÷ 200 × 30 = 294 kcal. A weight in pounds is converted at 1 lb = 0.45359237 kg.
Where do the MET values come from?
From the 2024 Adult Compendium of Physical Activities (Herrmann SD, et al., Journal of Sport and Health Science, 2024). Each activity shows its Compendium code and description, so you can look it up there.
Why is it only an estimate?
Each MET is a published average for that activity, and the formula uses the same resting rate for everyone, while people differ in age, body size and makeup and in how hard they go. The Compendium’s authors note that it was not built to give the exact cost of an activity for one person (their note).
An estimate from published average values for each activity — not health, medical or diet advice.