How this calculator works
This calculator estimates calories burned during common activities using MET values, the standard unit exercise scientists use to compare the intensity of physical activities. A MET of 1 is roughly the energy cost of sitting quietly; an activity rated at 8 METs burns about 8 times that resting rate.
Pick an activity, enter your body weight and how long you did it, and the calculator applies the standard MET energy-expenditure formula. Because MET values are averages measured across groups of people at a defined pace, your own number will differ somewhat based on fitness level, technique, terrain, and how hard you actually pushed. These figures are general estimates for fitness planning, not medical advice — check with your doctor before starting a new exercise program if you have a heart condition or other health concerns.
The formula
Calories burned = MET × 3.5 × weight(kg) ÷ 200 × duration(minutes)MET values used here come from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference table used by exercise-science and fitness calculators. Each value describes a specific pace or effort level, not the activity in general.
Worked example: cycling at a moderate pace, 70 kg, 60 minutes
- Cycling at 12-13.9 mph (leisure, moderate effort) is rated 8.0 METs.
- 8.0 × 3.5 × 70 kg = 1,960.
- 1,960 ÷ 200 = 9.8 calories burned per minute.
- 9.8 × 60 minutes = 588 calories for the hour.
Frequently asked questions
How accurate are MET-based calorie estimates?
They are a reasonable population-average estimate, typically within 10-20% of measured energy expenditure for most people, but individual metabolism, muscle mass, and exact effort level all shift the real number. Heart-rate-based and lab-measured estimates are more precise but far less convenient.
Why does the same activity have different MET values at different speeds?
MET tables assign a separate value to each pace or effort band because energy cost rises with intensity, not just activity type. 'Cycling' at a leisurely pace and 'cycling' while racing are very different metabolic demands, so the Compendium lists them separately.
Does this include afterburn (EPOC)?
No. This is the calorie cost of the activity itself. High-intensity efforts can add a modest extra calorie burn afterward as the body recovers, but that effect is small relative to the workout itself for most recreational exercise.
Should I trust the calorie count on my fitness watch instead?
Wearables that use heart rate and personal profile data can be more personalized than a flat MET table, but they carry their own errors, especially for non-running activities. Treat both as estimates, not exact measurements.
Can I use this calculator for an activity that isn't listed?
Not directly — this calculator only covers activities with a MET value already built in: walking, running, cycling and swimming, each at a few pace-specific levels from the Compendium of Physical Activities. If your activity isn't one of these, look up its own MET value in the Compendium and apply the same formula (MET × 3.5 × weight(kg) ÷ 200 × duration) by hand.