Calories Burned Calculator.
Activity, weight and time → calories, using 2024 Compendium MET values.
How it works.
Pick an activity
Each of the 25 activities carries a MET value checked against the 2024 Adult Compendium of Physical Activities, shown with its Compendium code. Choose Custom to enter your own MET value.
Enter weight and duration
Type body weight in kg or lb and how many minutes the activity lasted.
Read the calories
Calories equal MET × weight in kg × hours, because the Compendium defines 1 MET as 1 kcal per kilogram per hour.
See the part above rest
1 MET is roughly what sitting quietly costs, so the tool also shows (MET − 1) × weight × hours: the energy over and above what you would have used at rest.
FAQ.
What is a MET?
A metabolic equivalent: the ratio of an activity's energy cost to the cost of resting. The Compendium defines 1 MET as 1 kcal per kilogram of body weight per hour, roughly the cost of sitting quietly, so an activity rated 5 METs costs about five times that.
Where do the MET values come from?
From the 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), the third update of the reference list researchers use to assign energy costs to activities. Each activity shows its five digit Compendium code so you can look it up at pacompendium.com.
How accurate is the result?
MET values are averages for adults doing an activity in a typical way. Fitness, technique, terrain and effort all change the real cost, and standard METs assume everyone has the same resting rate. The Compendium offers corrected METs for that reason. Treat the result as an estimate.
Why does body weight change the answer?
Energy cost in the MET formula scales with body mass, so the same activity for the same time costs a heavier person more calories. The formula is MET × weight in kg × hours.
What does above resting mean?
Because 1 MET is about what you burn sitting still, part of the total would have been used anyway. The above resting figure subtracts that: (MET − 1) × weight × hours.
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