MasterTool

Calories Burned Calculator

Estimate calories burned for general activities using published Compendium of Physical Activities MET values.

Health reference tables (WHO / CDC / IOM / AHA / Compendium) last updated · reference source

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Dated static reference; no live data is fetched. Verify current source values and assumptions before relying on results.

What this tool does

Estimate calories burned for general activities using published Compendium of Physical Activities MET values. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.

How to use the Calories Burned Calculator

  1. Enter or select activity (compendium met).
  2. Enter or select body weight in lb.
  3. Enter or select activity minutes.
  4. Read the calculated result; change any measurement to compare alternatives.

Formula

gross kcal = MET × 3.5 × weight kg / 200 × minutes; net above-rest kcal = (MET − 1) × 3.5 × kg / 200 × minutes (Compendium of Physical Activities)
met
Activity (Compendium MET)
weight
Body weight (lb, before metric conversion)
minutes
Activity minutes

MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.

Worked example

For calories burned calculator, the following measurements illustrate the exact method: Activity (Compendium MET): 9.8; Body weight: 154; Activity minutes: 30.

Inputs

  • Activity (Compendium MET)Running, 6 mph (10 min/mile) — MET 9.8
  • Body weight154 lb
  • Activity minutes30

Result

  • Estimated gross calories (kcal)359.39
  • Estimated net calories above rest (kcal)322.72

Results explained

Estimated gross calories (kcal)
Estimated gross calories (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Estimated net calories above rest (kcal)
Estimated net calories above rest (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.

Frequently asked questions

Calories = MET × 3.5 × body weight in kg ÷ 200 × minutes. A MET is a multiple of resting energy use; the Compendium of Physical Activities publishes a MET value for each activity.

Gross includes the energy you would have burned resting anyway. Net subtracts 1 MET (rest) so it shows only the extra energy the activity cost.

The Compendium of Physical Activities (Ainsworth et al.), the standard research reference — e.g. walking 3 mph is 3.5 METs, running 6 mph is 9.8, jump rope 11.8.

Wearables estimate from heart rate and accelerometry with their own models; both approaches are estimates. The MET formula is transparent and weight-based; expect ±15–20% individual variation either way.

Yes for weight-bearing activity: moving more mass costs more energy, and the formula scales linearly with kilograms. That is also why the same run gets cheaper as you lose weight.