Calorie Burn Calculator
Calculate calories burned per activity using MET values from the Compendium of Physical Activities. Add multiple activities for a daily total.
Your profile
Add an activity
About MET values
MET (Metabolic Equivalent of Task) measures the intensity of a physical activity. 1 MET = energy expended at rest. The values used come from the Compendium of Physical Activities (Ainsworth et al.). The formula is:
Calories = MET × Weight (kg) × Duration (hours)
Disclaimer
The calories displayed are estimates based on statistical averages. Actual expenditure varies by individual metabolism, effort intensity, fitness level and other factors. For accurate tracking, consult a healthcare professional or dietitian.
Everything about caloric expenditure calculation
Why calculate your calories burned?
Knowing your caloric expenditure per activity is essential for weight management, meal planning, and workout optimization. Our calculator uses official MET values from the Compendium of Physical Activities.
Add multiple activities to get your total daily caloric expenditure. Perfect for comparing the energy impact of different sports and daily activities.
Free tool, no registration, running entirely in your browser. No personal data is collected or transmitted.
Who uses this calculator?
- Athletes
- Estimate calories burned during training sessions to adjust nutritional intake.
- Weight loss individuals
- Quantify your daily energy expenditure to create a controlled and effective caloric deficit.
- Dietitians and nutritionists
- Quickly assess patients' caloric expenditure to create tailored meal plans.
- Fitness coaches
- Plan sessions based on target caloric expenditure to meet clients' goals.
How to use the calculator
Enter your body weight, then select an activity from the list (sports, daily, work).
Enter the activity duration in minutes. Calories burned are calculated automatically using MET × weight × duration.
Add multiple activities to get your total daily caloric expenditure.
Frequently asked questions
- What is MET (Metabolic Equivalent of Task)?
- MET is a unit measuring the metabolic intensity of a physical activity. 1 MET equals resting energy expenditure (about 1 kcal/kg/h). A 5 MET activity burns 5 times more calories than rest. MET values are standardized by the Compendium of Physical Activities.
- How are calories burned calculated?
- The formula is: Calories = MET × weight (kg) × duration (hours). For example, running at 8 km/h (MET ≈ 8) for 30 minutes for a 70 kg person: 8 × 70 × 0.5 = 280 kcal.
- Are these calculations accurate?
- MET values provide reliable average estimates. Actual expenditure varies by individual metabolism, fitness level, exact intensity, and environmental conditions. For precise measurement, indirect calorimetry or a calibrated heart rate monitor is needed.
- Which activity burns the most calories?
- High-MET activities burn the most calories: fast running (MET 11-16), intense swimming (MET 10), vigorous cycling (MET 12), jump rope (MET 12). Total expenditure also depends on duration and body weight.
- Is my data private?
- Yes. All calculations run in your browser. Your weight and activities are neither transmitted nor stored on any server.
Understanding caloric expenditure
How does the human body burn calories?
Total caloric expenditure consists of three components: basal metabolic rate (60-75% of total, energy for vital functions at rest), thermic effect of food (about 10%, energy for digestion), and activity-related expenditure (15-30%, variable by lifestyle). Increasing physical activity is the most effective lever to boost total caloric expenditure.
What is the Compendium of Physical Activities?
The Compendium of Physical Activities is a scientific database created by Barbara Ainsworth and colleagues, assigning MET values to over 800 physical activities. Updated regularly since 1993, it's the global reference for estimating energy expenditure. Values are obtained by direct measurement of oxygen consumption (VO₂) during each activity.
What's the relationship between calories burned and weight loss?
To lose weight, you need a caloric deficit: burning more calories than consumed. An estimated 7,700 kcal deficit corresponds to about 1 kg of fat loss. A daily 500 kcal deficit theoretically leads to about 0.5 kg loss per week. However, metabolism adapts gradually, which can slow weight loss over time.