Calories Burned Calculator
Estimate calories burned during physical exercises like running, swimming, cycling, and weight training based on MET scores.
Calories Burned
Medical disclaimer. This calculator is for general information and education only. It is not medical advice, not a diagnosis, and not a substitute for professional care. Figures derived from MET values are population averages and can differ substantially from what you personally burn. Stop exercising and seek help if you feel chest pain, faintness or unusual breathlessness.Speak to a doctor or another qualified clinician about any health decision.Last reviewed .
Frequently asked questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. It measures the energy expenditure of physical activities relative to resting metabolism.
What is a MET and how does it work?
A MET is a metabolic equivalent: one MET is the energy you burn at rest, about 3.5 ml of oxygen per kilogram per minute. An activity rated at 8 METs burns roughly eight times your resting rate. Calories burned are estimated as METs x weight in kg x hours, which is why a heavier person burns more doing the same activity.
Why do different trackers give different calorie numbers?
MET values come from compendium tables built on group averages, so they ignore your fitness, efficiency, terrain and technique. Wrist trackers add heart-rate estimation, which has its own error. Differences of 20-30% between methods are normal, so use any single figure for relative comparison over time rather than as an exact energy budget.
Does this include the calories I would have burned anyway?
MET-based estimates are gross, not net - they include the resting energy you would have expended sitting still during that hour. If you are subtracting exercise from a calorie target, subtract roughly one MET-hour per hour of activity to avoid double-counting your basal rate.