Calories Burned Calculator
Estimate calories burned during exercise using the MET method. Pick an activity, enter weight and duration. Metric and imperial supported.
How the MET method works
Metabolic Equivalent of Task (MET) is a standard measure of how much energy an activity requires relative to sitting at rest. The formula is: calories = MET x weight (kg) x duration (hours). A MET of 1 equals the energy your body uses at rest; vigorous exercise like jump rope or fast cycling can reach MET values above 10. All calculations run entirely in your browser and no data is sent to a server.
The calorie estimates here are for gross energy expenditure (including your basal metabolic rate contribution during the activity). Individual results vary based on fitness level, body composition, age, and exercise intensity. Use these numbers as an approximate guide rather than an exact measurement.
FAQ
What is MET? MET stands for Metabolic Equivalent of Task. It is a ratio comparing the energy cost of an activity to the energy cost of sitting quietly. Walking slowly has a MET around 2.5, meaning it burns roughly 2.5 times more energy per minute than sitting still.
Which unit system should I use? Either gives the same result. Metric uses kilograms; Imperial uses pounds. The tool converts pounds to kilograms internally before applying the MET formula.
Why do my results differ from a fitness tracker? Wearable devices use additional data such as heart rate, age, and sex to refine estimates. The MET method is a population-level approximation that works well as a quick reference.