Transparent method
The formula
Worked example
Example inputs
How to interpret the result
A MET value is an average across a wide range of people doing an activity at a typical pace, and any one person's actual burn shifts with fitness level, effort and body size in ways the average can't capture. A beginner and a trained athlete doing the identical activity for the identical duration burn genuinely different amounts, even though both get the same MET-based estimate.
Before you rely on it
What to check
Treat the result as a reasonable planning estimate, not a precise energy-balance figure to calculate a calorie deficit against down to the last calorie.
The common error
Where people go wrong with calories burned calculator
Adding an estimated calorie burn directly back into a strict daily calorie budget as if it were measured rather than estimated. MET-based figures carry enough variance that leaning on them for tight day-to-day math compounds error quickly.
Sensitivity evidence
How weight changes the estimated calories burned
| Weight | Estimated calories burned | Calories per hour at this pace |
|---|---|---|
| 128 | 228.6 | 457.2 |
| 144 | 257.2 | 514.4 |
| 160worked example | 285.8 | 571.5 |
| 176 | 314.3 | 628.7 |
| 192 | 342.9 | 685.8 |
Every input, tested
Which input moves the estimated calories burned most
| Input | Tested from | To | Estimated calories burned at each end | Swing |
|---|---|---|---|---|
| Activity | Walking, moderate pace | High-intensity interval training | 133.4 to 304.8 | 171.5 (97%) |
| Duration | 27 | 33 | 257.2 to 314.3 | 57.2 (20%) |
| Weight | 144 | 176 | 257.2 to 314.3 | 57.2 (20%) |
Two variables at once
Estimated calories burned by weight and duration
| Weight \ Duration | 24 | 30 | 36 |
|---|---|---|---|
| 128 | 182.9 | 228.6 | 274.3 |
| 144 | 205.7 | 257.2 | 308.6 |
| 160 | 228.6 | 285.8 | 342.9 |
| 176 | 251.5 | 314.3 | 377.2 |
| 192 | 274.3 | 342.9 | 411.5 |
Step by step
The worked example, input by input
| Input | Value used | What it means |
|---|---|---|
| Weight | 160 | Body weight in pounds. |
| Duration | 30 | Minutes of activity. |
| Activity | Cycling, moderate | Approximate MET (metabolic equivalent) value. |
| Estimated calories burned | 285.8 | |
| Calories per hour at this pace | 571.5 | |
Inputs, definitions and assumptions
Weight
Body weight in pounds.
Duration
Minutes of activity.
Activity
Approximate MET (metabolic equivalent) value.
Where the inputs come from
Enter your weight in pounds, the duration of the activity in minutes and the activity's MET value, the metabolic equivalent from the Compendium of Physical Activities: for example about 3.5 for brisk walking, 7.5 for jogging at a moderate pace, 8 for cycling at a moderate effort and 6 for swimming laps easily. One MET is the energy you use sitting quietly. Choose the MET that best matches your effort, and use your real weight.
When the result stops applying
Estimates can be off by 20% or more, since fitness, terrain, technique and body composition change the true cost, and wearable devices have similar errors. Higher-intensity exercise raises the afterburn effect by a small amount. Eating back all estimated calories often erases the deficit because of overestimation.
What to compare it with
See daily energy needs on the TDEE calculator and the BMR page, and the running pace, target heart rate and max heart rate pages for training. The steps to miles calculator converts walking. The calorie goal page sets an eating target.
People also ask
Frequently asked questions
What is a MET?
A metabolic equivalent is a ratio of the energy cost of an activity to resting energy, so 8 METs means eight times the resting rate.
How accurate are calories burned estimates?
They are rough, often 20% off in either direction, so use them as a guide and adjust with real-world results.
Should I eat back the calories I burn?
Not all of them. Estimates tend to overstate the burn, so many people eat back only a portion, especially when trying to lose weight.