Why does the same activity have a range of MET values in real research?

MET values vary with pace/intensity (e.g. running 6 mph vs 8 mph) -- pick the option here that most closely matches your actual effort and pace.

Does this account for my fitness level?

No -- MET values are population averages for a given activity and intensity, not personalized to your individual fitness or efficiency.

Why does calorie burn scale with my weight?

Moving more mass takes more energy -- the formula multiplies MET by your weight in kg directly, so a heavier person burns more calories doing the identical activity for the identical time.

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Health & Fitness

Calories Burned Calculator

Estimate calories burned by activity, weight, and duration using MET values.

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Last reviewed 2026-09-05

About the Calories Burned Calculator

Estimates calories burned during an activity based on its MET (Metabolic Equivalent of Task) value, your body weight, and how long you did it, using the 2011 Compendium of Physical Activities.

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How to use it

Choose your unit system and enter your weight.
Pick the activity you did from the list.
Enter how long you did it, in minutes.
Read calories burned and the equivalent hourly rate in the result panel.

Formula

Calories/minute = MET x 3.5 x bodyweight(kg) / 200
Total calories = calories/minute x duration(minutes)

MET values are from the 2011 Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise) -- the standard reference dataset for activity intensity used across fitness research and apps.

Worked example

A 70 kg (154 lb) person running at 6 mph (MET 9.8) for 30 minutes burns about 360 kcal (9.8 x 3.5 x 70 / 200 x 30 = 360.15).

Recommendations

• MET values represent averages for a typical adult at that activity's typical intensity -- your actual effort level shifts the real number up or down.
• Heavier individuals burn more calories at the same activity and duration, since the formula scales directly with bodyweight.
• This estimates energy expenditure only -- it doesn't account for afterburn (EPOC) from very intense intervals, which can add a small additional calorie burn afterward.

Frequently asked questions

That calculator only converts a step count to calories using a fixed per-step estimate. This one covers any activity type and duration using its specific MET intensity value, which is more accurate for non-walking activities.