How to use this calculator
- Enter or choose activity.
- Enter or choose units.
- Enter or choose duration.
- The calories burned updates as you type. Use Copy result or Share to keep it.
Method
kcal per minute = MET × 3.5 × weight (kg) ÷ 200; Calories = kcal per minute × minutes; Net calories use (MET − 1)
- MET
- metabolic equivalent of the activity (1 MET = 3.5 mL O₂/kg/min, resting)
- 200
- converts mL O₂ to kcal (about 5 kcal per litre O₂)
Worked example
- Running at 6 mph has a MET value of 9.3 (Compendium code 12050).
- kcal per minute = 9.3 × 3.5 × 70 ÷ 200 = 11.39.
- 30 minutes: 11.39 × 30 = 342 kcal; above resting (8.3 MET): 305 kcal.
A 70 kg person running at 6 mph for 30 minutes burns about 342 kcal, of which about 305 kcal is above what they would burn at rest.
What the result means
Use the net figure if you are adding exercise to a daily calorie target that already includes your resting energy. Wearables and gym machines often give higher numbers; the MET method is a standardised average for an adult of your weight.
Assumptions and limits
- MET values from the 2024 Adult Compendium of Physical Activities.
- ACSM conversion: kcal/min = MET × 3.5 × kg ÷ 200.
- Steady effort for the whole duration.
- Your actual energy cost can differ noticeably from the average MET value because of fitness, technique, terrain and body composition.
- MET values assume a typical adult resting rate; separate compendiums exist for older adults and young people, so treat results for those groups as rough.
Questions
What is a MET?
One MET is the energy you use sitting quietly, about 3.5 mL of oxygen per kg per minute. An activity of 6 METs uses six times that.
Why does a heavier person burn more?
Moving a larger body takes more energy, so calories scale with weight at the same MET value.
Sources
Please note: This is a general screening estimate for adults, not medical advice or a diagnosis. Talk to a qualified health professional about your health.