Calorie Burn Calculator: Calories Burned by Activity

What is MET?

MET stands for Metabolic Equivalent of Task. It is the ratio of the energy cost of an activity to a standardized resting reference. A MET of 1 is approximately the energy used at rest; a MET of 6 represents about six times that reference rate. MET values summarize groups of people, so they cannot account for an individual's fitness, body composition, technique, or conditions.

The formula

The calculator shows both total (gross) calories and active calories above the resting baseline:

Total = MET × Weight (kg) × Duration (hours)
Active = max(MET − 1, 0) × Weight (kg) × Duration (hours)

For example, a 70 kg person running at 6 mph (MET 9.3) for 30 minutes has an estimated total of 9.3 × 70 × 0.5 = 325.5 kcal (about 326). The active estimate is (9.3 − 1) × 70 × 0.5 = 290.5 kcal (about 291). The active figure can help distinguish the activity increment from calories already included in a daily energy target.

Activity MET reference table

Every row comes from the calculator's curated activity list, so the MET value and source code stay aligned with the activity selector. The code identifies a specific entry in the 2024 Adult Compendium of Physical Activities , which is scoped to adults ages 19–59. A code does not make the estimate exact: the Compendium includes measured and estimated values, and this short list represents only a selection of the available activities.

EPOC: the afterburn effect

Excess Post-exercise Oxygen Consumption (EPOC) refers to the elevated calorie burn that continues for hours after intense exercise as the body returns to its resting state. During this recovery period, the body replenishes oxygen stores, repairs muscle tissue, and restores hormonal and metabolic balance - all of which require energy. High-intensity interval training (HIIT) produces significantly more EPOC than steady-state cardio, with elevated burn lasting 12–24 hours post-workout. While the total EPOC calories are often overstated in popular media (typically 6–15% of exercise calories, not 100%), it is a real benefit of high-intensity training.

Wearable accuracy

Consumer wearables (smartwatches, fitness trackers) estimate calorie burn using algorithms based on heart rate, movement, and personal metrics. Multiple independent studies have found error rates of 20–30% for calorie estimates, with some devices systematically over- or under-estimating by 40%+ for specific activities. Use wearable estimates as directional guides, not precise measurements. The MET-based formula in this calculator has similar limitations: individual variation in fitness level, body composition, and exercise efficiency means any formula is an approximation.

Calories and fat loss

One pound (0.45 kg) of body fat stores approximately 3,500 kcal of energy. A common simplification is that a sustained daily deficit of 500 kcal should produce about 1 lb of fat loss per week. In practice the relationship is less linear - metabolic adaptation and changes in muscle mass complicate long-term predictions. Still, calorie awareness and activity tracking are useful complements to any weight management strategy.