Is the MET-based calorie estimate accurate?

MET-based estimates are good population-level approximations but individual results vary by 10–25% depending on fitness level, body composition, age, and exercise technique. For precise measurement, use a metabolic analyzer or heart-rate-based calculator as a complement.

● Cardio & running

Calories burned by any activity.

Enter your body weight, pick an activity and set the duration — the calculator uses MET values from the official Compendium of Physical Activities to estimate kcal burned instantly.

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Activity Calories — MET Method

Calories burned by exercise — powered by Ainsworth's Compendium of Physical Activities

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Your data

Units

Body weight

Activity

Duration — in minutes

min

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Result

— kcal

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Burn rate per hour—

MET value selected activity—

Weight used in kg—

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How it's calculated

MET × weight × time — the universal energy equation

This calculator estimates calories burned using the MET (Metabolic Equivalent of Task) method from the Compendium of Physical Activities (Ainsworth et al.). For a 75 kg person running at 8 km/h for 30 minutes (MET 8.0), the result is 8.0 × 75 × 0.5 = 300 kcal. Higher MET values mean more calories burned per minute for the same body weight.

Every physical activity has been assigned a MET value that represents its energy cost as a multiple of resting metabolism. Sitting quietly is MET 1; running hard may reach MET 14. The formula multiplies MET by body weight (in kg) and duration (in hours) to estimate gross caloric expenditure.

Calories (kcal) = MET × weight (kg) × duration (hours)

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Convert weight to kg (if entering lb)
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Convert duration from minutes to hours
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Apply the MET formula
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Hourly burn rate
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Activity comparison — same weight & duration

Understand the terms

MET (Metabolic Equivalent of Task): A unit that expresses the energy cost of physical activity relative to resting. MET 1 = resting (≈1 kcal/kg/h). Running at 8 km/h is MET 8, meaning it burns 8× more energy than resting.
Caloric expenditure: The total energy used by the body during an activity, expressed in kilocalories (kcal). Gross expenditure includes resting metabolism; net expenditure subtracts it.
Aerobic exercise: Sustained activity powered mainly by the aerobic energy system (oxygen + fat/carbohydrate). Examples: running, cycling, swimming. Characterised by steady heart rate and longer duration.
Anaerobic exercise: Short, intense bursts of activity where oxygen supply can't keep up with demand. Examples: sprinting, HIIT, heavy lifting. Burns fewer calories per minute but elevates post-exercise metabolic rate (EPOC).

See the full glossary →

Disclaimer: estimation tool for informational and planning purposes, using MET reference values from the Compendium of Physical Activities (2011 update). Actual caloric expenditure varies by individual fitness level, body composition, technique and environmental conditions. The formula estimates gross caloric expenditure and does not subtract resting metabolic rate. Does not replace assessment by a certified exercise physiologist or physician.

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Frequently asked questions — Activity Calories

How are calories burned during exercise calculated?

Calories burned are estimated using the MET formula: Calories = MET × body weight (kg) × duration (hours). MET values quantify the energy cost of an activity relative to rest. The values used here come from the Compendium of Physical Activities (Ainsworth et al., 2011).

What is a MET value?

MET stands for Metabolic Equivalent of Task. A MET of 1 equals resting energy expenditure (≈1 kcal per kg per hour). An activity with MET 8 burns 8 times more energy than resting. The Compendium of Physical Activities catalogs MET values for over 800 activities.

Which exercise burns the most calories?

High-intensity activities burn the most calories: running at 16 km/h (MET 14), jump rope (MET 11), HIIT and vigorous rowing (MET 12) are among the top. For a 75 kg person doing 30 minutes, these can reach 500–600 kcal. Body weight also matters — heavier individuals burn more calories for the same MET and duration.

Does body weight affect how many calories I burn?

Yes — since the formula multiplies MET by weight in kg, body weight has a direct, proportional effect. A 90 kg person burns exactly 50% more calories than a 60 kg person doing the same activity for the same time.

How accurate is the MET-based calorie estimate?

MET-based estimates are good population-level approximations but individual results vary by 10–25% depending on fitness level, efficiency, age and technique. For precision, use indirect calorimetry or a heart-rate-calibrated device. Use this calculator for planning and tracking trends rather than exact measurement.

📚 Learn more — official sources

🏛️ Reference Compendium of Physical Activities — Ainsworth et al. The official database of MET values for 800+ activities, maintained by the research team of Barbara Ainsworth. The gold standard for exercise energy expenditure research. See official source → 🔬 Study Ainsworth et al. (2011) — 2011 Compendium of Physical Activities update Full peer-reviewed update of the Compendium listing MET values used in this calculator, published in Medicine & Science in Sports & Exercise. See on PubMed → 🏛️ Organization ACSM — Physical Activity Guidelines American College of Sports Medicine guidelines on exercise intensity, energy expenditure and recommendations for aerobic and resistance training. See official source → 📋 Guideline Physical Activity Guidelines for Americans — 2nd Edition (HHS) U.S. Department of Health & Human Services evidence-based recommendations on the amount and type of physical activity needed for health benefits. See PDF →

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About the Activity Calories Calculator

This Activity Calories Calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities — the most widely cited reference for exercise energy expenditure in sports science and public health research. The Compendium was developed by Barbara Ainsworth and colleagues and has been updated multiple times since its first publication in 1993, with the most recent comprehensive update in 2011.

The formula Calories = MET × weight (kg) × duration (hours) provides a reliable population-level estimate of gross caloric expenditure. It accounts for both the intensity of the activity (via the MET value) and individual body mass. Heavier individuals burn more calories for the same exercise because moving a larger body requires more energy. This calculator supports both imperial (lb) and metric (kg) weight inputs, and shows a comparison bar chart so you can see at a glance which activities are most efficient for your goals.