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 kalkulator scales the baseline MET value by 0.7 (light), 1.0 (moderate), or 1.3 (vigorous).

Kalorie Burned Kalkulator

Darmowy calories-burned kalkulator 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.

kcal = MET \times weight (kg) \times time (h)

Powiązane kalkulatory

BMR Kalkulator

Oblicz your Basal Metabolic Rate — the calories your body burns at rest.

TDEE Kalkulator — Daily Kaloria Needs

Oblicz your Total Daily Energy Expenditure using the Mifflin-St Jeor formula with detailed activity levels.

Kaloria Kalkulator

Oblicz your daily calorie needs (TDEE) and set a target for your weight goal.

Kaloria Deficit Kalkulator

Oblicz how long it will take to reach your goal weight based on your daily calorie deficit.