Calories Burned Calculator
Estimate gross and above-rest activity energy using MET values, weight and duration.
Your estimate
Enter your values and calculate. Results will appear here.
MET is an activity-intensity reference, not your measured metabolism. Gross energy includes an estimated resting component during the same period; above-rest energy removes that component.
How to use this calculator
Select the activity that matches your actual speed, enter body weight and active minutes. The named examples are steady, level activities. Duration should exclude breaks if the selected MET is being applied throughout.
Formula and methodology
Gross kcal = MET × 3.5 × weight in kg ÷ 200 × minutes. Above-rest kcal uses (MET − 1) instead of MET.
Worked example
For 70 kg walking at 3.8 MET for 30 minutes, gross expenditure is approximately 140 kcal. Subtracting the one-MET resting baseline gives approximately 103 kcal above rest. These are different definitions, not competing answers.
What the result means
MET is an activity-intensity reference, not your measured metabolism. Gross energy includes an estimated resting component during the same period; above-rest energy removes that component.
Limitations
The adult Compendium values are approximations and are primarily intended for adults aged 19–59. Terrain, technique, fitness and individual resting metabolism change expenditure. A tracker is also an estimate and need not match this calculation.
Common mistakes
Do not add gross exercise energy to a daily total that already includes the same exercise. Match the selected pace rather than choosing an activity name alone.
Frequently asked questions
Why are there two calorie results?
Gross includes the estimated resting energy during the activity; above-rest subtracts one MET for the same duration.
Can I use this for hills?
Not reliably with these level-activity selections. Their MET values do not model slope or terrain.