A Metabolic Equivalent of Task (MET) is the ratio of the energy cost of an activity to the resting metabolic rate. 1 MET is roughly 3.5 ml O₂/kg/min, equivalent to ~1 kcal/kg/h.

How accurate are these calorie estimates?

MET-based estimates are population averages. Real-world values vary 10–30% depending on fitness, terrain, equipment, and technique. Use them as guidance, not a precise measurement.

Should I count calories burned to lose weight?

Weight loss is driven primarily by total calorie deficit over time. Tracking exercise calories alongside intake can help, but exercise estimates are often over-counted.

Why does intensity change the result?

Higher effort recruits more muscle and elevates oxygen consumption. The calculator scales the baseline MET value by 0.7 (light), 1.0 (moderate), or 1.3 (vigorous).

Calories Burned Calculator

Free calories-burned calculator based on the 2011 Compendium of Physical Activities. Enter your activity, intensity, duration and weight to estimate energy expenditure in kcal.

Estimate calories burned for common activities using MET values.