๐ Activity Calorie Calculator
MET values are representative reference figures โ actual calorie burn varies by individual.
Enter an activity type, body weight, and duration to estimate calories burned, based on METs (Metabolic Equivalent of Task), a standard measure of exercise intensity. MET values used here are representative figures from the widely-cited Compendium of Physical Activities.
How to use
- Select an activity type.
- Enter your body weight (kg).
- Enter the duration (minutes).
- Calories burned are calculated automatically.
How the calculation works
This tool uses METs (metabolic equivalents) to estimate the calories burned by exercise. Calories (kcal) = METs ร weight (kg) ร duration (hours) A MET value says how many times more energy an activity uses than sitting at rest. One MET is roughly 1 kcal per kg of body weight per hour, so multiplying by weight and time gives calories. MET values are representative figures from the 2011 Compendium of Physical Activities by Ainsworth and colleagues (for example, walking at a normal pace 3.5, slow jogging 8.3, jumping rope 11.8). The result is total energy use, including what you would burn at rest anyway. To count only the extra energy from exercise, subtract 1 from the MET value.
Worked example
30 minutes of walking at a normal pace (3.5 METs), 65 kg 3.5 ร 65 ร 0.5 โ 114 kcal 30 minutes of jumping rope (11.8 METs), same weight 11.8 ร 65 ร 0.5 โ 384 kcal Japan's Ministry of Health, Labour and Welfare also uses a 1.05 factor (1.05 ร METs ร hours ร weight), giving about 119 kcal for the walking example.
Things to be aware of
- MET values are averages for adults. Fitness, technique and intensity change actual energy use.
- Japan's physical activity guide recommends adults do at least 23 MET-hours a week of activity at 3 METs or above (about 60 minutes of walking a day).
- For weight loss, compare calories burned with calories eaten. One kilogram of body fat is often put at about 7,200 kcal.
FAQ
What is a MET?
Metabolic Equivalent of Task โ a measure of an activity's intensity relative to resting energy expenditure (1 MET = resting). It's widely used in exercise physiology.
What formula is used?
Calories (kcal) = MET ร body weight (kg) ร duration (hours), a standard formula widely used for estimating activity energy expenditure.
Where do the MET values come from?
They're representative values drawn from widely-cited references in exercise physiology, such as the Compendium of Physical Activities (Ainsworth et al., 2011 edition). Actual calorie burn varies by individual.