Overview
This tool estimates activity energy expenditure from MET values, which are multiples of resting metabolic rate. The result is useful for rough comparison but is not a direct measurement of your burn.
Formula
Multiply the MET value by 3.5 and weight, divide by 200, then multiply by minutes. Values come from common MET tables.
How it works
Choose activity
Pick the closest description of your actual effort, not the most flattering.
Enter weight and duration
Use actual active time, excluding long rest periods.
Read the estimate
Use it for comparison, not as a food compensation.
Worked examples
Running 30 minutes at 70 kg
At about 8.3 MET, the estimate is about 305 kcal.
Brisk walking 45 minutes at 60 kg
At about 4.3 MET, the estimate is about 203 kcal.
Frequently asked questions
Why does it differ from my watch?
Watches use different equations and sensors. No single number is definitive; tracking the trend is better.
Does burning calories help with weight loss?
Activity supports health, but weight is influenced by food, sleep and individual factors. Do not rely on burn alone.
Does it include resting calories?
The value approximates the additional energy of activity, not your total daily expenditure.
Is it suitable at higher body weights?
It gives a rough estimate, but movement may differ. Consult a professional for an appropriate activity plan.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.