Estimate calories burned from your body weight, activity and duration. Choose from current 2024 Adult Compendium MET values or enter a custom MET, then compare total energy with activity energy above rest.
- 70+ activity choices
- 2024 Compendium METs
- Total and active calories
- Metric and US units
Calories Burned by Activity Calculator
Select the activity that best matches your pace and effort. The result uses a standardized MET equation and remains an estimate, not a direct measurement of your metabolism.
Walking, 3.5 to 3.9 mph, level, firm surface, brisk for 30 min at 70 kg
Energy estimate details
4.8 METsIntensity and workload
Code 17200Same person and duration, different activities
| Activity | MET value | Intensity | Total calories |
|---|---|---|---|
| Walking, 3.5 to 3.9 mph, level, firm surface, brisk | 4.8 | Moderate | 176 kcal |
| Walking, 2.0 to 2.4 mph, level, firm surface, slow | 2.8 | Light | 103 kcal |
| Cycling, under 10 mph, leisure | 4.0 | Moderate | 147 kcal |
| Running, 6.0 to 6.3 mph | 9.3 | Vigorous | 342 kcal |
Selected source: 2024 Adult Compendium code 17200.
Recent calculations
Results stay in this page session. The calculator does not send or save your inputs.
How to Use This Calories Burned Calculator
- Enter your body weight and choose kilograms or pounds. The tool converts pounds to kilograms for the published MET equation.
- Select the activity description that most closely matches your pace, terrain and effort. Similar-sounding activities can have different MET values.
- Enter the active time. Exclude long breaks when the activity description refers to active time only.
- Add your usual sessions per week if you want a weekly time and calorie projection.
- Review total calories, activity calories above rest, calories per minute and MET-minutes. Use the result as a planning estimate, not an exact measurement.
If your activity is missing, choose “Enter a custom MET value” and use a credible activity-specific value. Do not guess a high MET to make a workout look harder. The selected value drives every result.
What Does “Calories Burned” Mean?
Food labels use a capital-C Calorie to mean one kilocalorie, written as kcal. This calculator reports kilocalories. A result of 176 Calories therefore means an estimated 176 kcal of total energy used during the selected period.
The large result is the gross, or total, estimate. It includes the standardized energy your body would have used at rest during those minutes. The activity-only result subtracts that resting portion. These two figures answer different questions, so the calculator displays both instead of treating them as interchangeable.
Calories Burned Formula Used
The calculator uses the conversion published by the 2024 Compendium of Physical Activities:
A MET is a standardized expression of activity energy cost. One standard MET equals 3.5 milliliters of oxygen per kilogram per minute. The formula converts the selected MET value into estimated kilocalories per minute for your weight, then multiplies by time.
For activity calories above rest, the calculator removes one standard MET:
The maximum function prevents a negative activity-only result. All built-in choices use at least 2 METs, while custom entries accept 1 to 23 METs.
Worked Example
Suppose an adult weighs 70 kg and walks briskly at 3.5 to 3.9 mph on a level, firm surface for 30 minutes. The 2024 Adult Compendium assigns this activity 4.8 METs.
Total energy is 4.8 x 3.5 x 70 / 200 x 30 = 176.4 kcal, which the main result rounds to 176 Calories. The activity-only estimate is (4.8 - 1) x 3.5 x 70 / 200 x 30 = 139.7 kcal, rounded to 140 kcal. The remaining 36.8 kcal is the standardized resting portion included in the gross result.
If the same session happens three times per week, the gross weekly projection is 176.4 x 3 = 529.2 kcal. This is a simple multiplication of the session estimate. It does not predict body-weight change.
Gross Calories Versus Active Calories
| Measure | What it includes | Useful for | Important caution |
|---|---|---|---|
| Total or gross calories | Activity energy plus standardized resting energy during the session | Estimating the full energy cost of the selected time | Do not add a separate resting estimate for the same minutes |
| Activity calories above rest | The MET estimate after subtracting one standard MET | Estimating energy associated with activity beyond rest | A wearable may define “active calories” differently |
| Weekly projection | Gross session estimate multiplied by entered sessions | Comparing repeatable activity plans | It assumes the same weight, time and intensity every session |
| MET-minutes | MET value multiplied by active minutes | Describing standardized activity volume | It is not a calorie figure and does not include body weight |
Understanding MET Values and Intensity
The 2024 Adult Compendium contains more than 1,100 activities across 22 headings. It gives each activity a standard MET value so researchers and health professionals can classify activity consistently. The calculator includes a practical selection of walking, running, cycling, gym, sport, water, household, garden, dance and winter activities without changing the published values.
The Physical Activity Guidelines place light activity at 1.1 to 2.9 METs. The CDC describes 3.0 to 5.9 METs as moderate and 6.0 METs or more as vigorous. One MET is the standardized resting reference. Absolute intensity does not account for your fitness, so a 4.8-MET brisk walk may feel easy to one person and hard to another.
| Absolute intensity | MET band | Examples in this calculator | Relative effort check |
|---|---|---|---|
| Resting reference | 1.0 MET | Standardized resting energy level | Quiet rest rather than physical activity |
| Light | 1.1 to 2.9 METs | Slow walking, mild stretching, Hatha yoga | Usually comfortable breathing |
| Moderate | 3.0 to 5.9 METs | Brisk walking, leisure cycling, gardening | Talking is possible, singing is harder |
| Vigorous | 6.0 METs or more | Running, lap swimming, fast cycling, HIIT | Only a few words before pausing for breath |
Use the talk test and perceived effort alongside the MET label. Stop activity and seek appropriate care for chest pain, fainting, severe breathlessness or other concerning symptoms.
Why Your Actual Calorie Burn Can Differ
The Compendium was created to standardize activity coding in research. Its own guidance says it was not developed to determine an individual's precise energy cost. A formula cannot directly observe oxygen use, movement efficiency or all periods of rest.
- Body composition: Two people at the same weight may use energy differently.
- Fitness and technique: Practice can make movement more economical, while unfamiliar movement may cost more.
- Pace and terrain: Hills, wind, surface, load and speed change the real workload.
- Work-to-rest pattern: A 45-minute class may include instruction, setup and breaks. Count active time when possible.
- Age, height and sex: The standard 1-MET resting value does not adjust for personal resting metabolism.
- Environment and health: Heat, cold, altitude, illness, medication and pregnancy can change response and safety.
Direct or research-grade measurement, such as indirect calorimetry under controlled conditions, is more individualized. It still represents the measured session, not every future workout.
Calculator Estimate Versus Fitness Tracker
A watch or exercise machine may use heart rate, speed, power, age, sex, height, device-specific algorithms and sensor data. This calculator uses only weight, time and a standard MET. Different inputs and definitions naturally produce different results.
Machine displays may use a default body weight or report gross calories even when an app shows active calories. Wearable results also depend on the device's sensors and proprietary model. A difference does not prove either number is exact.
For consistent tracking, use the same method under similar conditions and focus on trends. Do not “eat back” every estimated exercise calorie as if the number were measured precisely.
Using the Result for Weight Planning
Exercise supports health, fitness and weight management, but this result does not predict fat loss. Body weight changes reflect energy intake and expenditure over time, while water, glycogen, digestion, menstrual-cycle changes and measurement timing can move the scale in the short term.
If your maintenance-calorie estimate already uses an activity factor that includes exercise, adding the full workout estimate again can double-count some activity. Keep the method consistent and avoid treating every calculated calorie as extra food allowance.
Avoid turning one workout estimate into an extreme food restriction or a promise about weekly weight change. For a broader daily estimate, use a maintenance-calorie tool that separates resting needs from activity assumptions. If you have diabetes, an eating disorder history, pregnancy, heart or lung disease, or another condition affected by exercise or nutrition, seek individualized professional guidance.
How to Improve Your Estimate
- Use a current body weight and the correct unit.
- Choose the closest speed or effort instead of a generic high-intensity option.
- Enter active minutes, especially for intervals, team sports and classes with breaks.
- Separate activities when a session contains different intensities. Calculate each segment and add the results.
- Keep gross and active calorie figures separate in your records.
- Recalculate when body weight, pace, duration or training pattern changes.
Sources and Methodology
This page uses standard MET values and the MET-to-kcal conversion from the 2024 Adult Compendium. The intensity labels follow the Physical Activity Guidelines and CDC guidance. The source links below let you inspect the underlying method.
- 2024 Compendium of Physical Activities, definitions, scope, citations and use guidance.
- Compendium unit conversions, including METs x 3.5 x kg / 200 for kcal per minute.
- CDC guide to measuring physical activity intensity, including moderate and vigorous MET bands and relative-effort guidance.
- Physical Activity Guidelines for Americans, second edition, including absolute-intensity definitions.
- CDC adult activity overview, including weekly aerobic and muscle-strengthening guidance.
The 2024 Adult Compendium is intended for adults ages 19 to 59. Separate compendia exist for older adults and wheelchair activities. This general tool does not replace those population-specific references or an individualized assessment.
Related Health and Fitness Calculators
Continue with the relevant planning tool. Each calculator answers a different question.
Frequently Asked Questions
How does this calculator estimate calories burned?
It multiplies the selected MET value by 3.5, body weight in kilograms, and activity minutes, then divides by 200. This is the MET-to-kcal conversion published by the Compendium of Physical Activities.
What is the difference between total and active calories?
Total, or gross, calories include standardized resting energy during the session. Active calories above rest subtract one MET for the same period. Apps and devices may use different definitions, so check which value they report.
What is a MET?
A MET is a standardized expression of activity energy cost relative to a reference resting value. One standard MET equals 3.5 milliliters of oxygen per kilogram per minute and is roughly the cost of sitting quietly.
How accurate is a calories burned calculator?
It provides a population-based estimate, not a personal measurement. Actual energy use varies with body composition, fitness, technique, pace, terrain, breaks, environment and health. The Compendium itself warns against treating its values as precise individual costs.
Why does body weight affect the result?
The standard equation scales the activity's mass-specific oxygen cost by body weight. At the same MET and duration, a higher entered weight produces a higher estimate. This does not capture every metabolic difference between people.
Can I use calories burned to predict weight loss?
Do not treat one exercise estimate as a weight-loss prediction. Long-term weight change also depends on food intake, total daily expenditure, adherence and biological variation. Short-term scale changes often reflect water and other factors.
Why does my fitness tracker show a different number?
Your device may use heart rate, motion, speed, power and personal profile data, while this tool uses weight, time and a standard MET. It may also report active calories instead of gross calories. Neither method directly measures every calorie.
Is this calculator suitable for children or older adults?
The built-in values come from the 2024 Adult Compendium for ages 19 to 59. Children, older adults and wheelchair users have population-specific activity references. Use suitable guidance and qualified professional advice when accuracy or safety matters.