This free calories burned calculator estimates energy used from weight, duration, and a MET value. Calories = MET * weight in kg * hours.
Default example: 70 kg, 45 minutes, MET 7 gives about 368 kcal. MET tables differ by activity; enter the MET that matches your activity reference.
MET values for common activities (2024 Compendium)
| Activity | Code | MET |
|---|---|---|
| Walking, less than 2.0 mph, strolling | 17151 | 2.3 |
| Walking the dog | 17165 | 3.0 |
| Walking, 2.8–3.4 mph, level, moderate pace | 17190 | 3.8 |
| Stair climbing, general | 17131 | 6.8 |
| Bicycling, general | 01014 | 7.0 |
| Bicycling, stationary, general | 01200 | 6.8 |
| Jogging, general, self-selected pace | 12020 | 7.5 |
| Running, 6–6.3 mph (10 min/mile) | 12050 | 9.3 |
| Running, 6.7 mph (9 min/mile) | 12060 | 10.5 |
Search the Compendium of Physical Activities by activity and pick the closest description. Speed and grade matter more than the activity name.
Two formulas, about 5% apart
The Compendium lists two conversions:
- 1 MET = 1 kcal/kg/hour, which is the formula this calculator uses: kcal = MET × kg × hours.
- kcal/min = MET × 3.5 × kg ÷ 200, based on 1 MET = 3.5 mL O₂/kg/min and about 5 kcal per litre of oxygen.
The second gives about 5% more (3.5 ÷ 200 × 60 = 1.05). Neither is wrong. They are different roundings, so pick one and use it consistently when you compare sessions.
Calories burned calculator example: a 75 kg person, walk vs. run
- Brisk walk, 40 min at about 3 mph (MET 3.8): 3.8 × 75 × (40 ÷ 60) = 190 kcal. The oxygen-based formula gives 199.5 kcal.
- Run, 30 min at 6 mph (MET 9.3): 9.3 × 75 × 0.5 = 348.75 kcal, about 349.
The 30-minute run burns about 1.8 times the 40-minute walk.
Gross vs. net calories
A MET figure is gross. It includes the roughly 1 kcal/kg/hour you would burn sitting still. To estimate the extra energy from the exercise, subtract 1 from the MET. For the walk above, (3.8 − 1) × 75 × (40 ÷ 60) = 140 kcal net. Use net calories if you add exercise on top of a TDEE or BMR figure, so the resting part is not counted twice.
Converting pounds and pace before you enter them
The calculator expects kilograms, so divide pounds by 2.2046, the Compendium’s conversion. A 165 lb person is 74.8 kg. To match a running MET, convert pace to speed: a 10-minute mile is 6.0 mph, which falls in the 6–6.3 mph row (MET 9.3). A 9-minute mile is about 6.7 mph (MET 10.5). Treadmill incline raises the cost, so for uphill work use the Compendium’s grade-specific walking or running codes, not the level-ground values.
Why your watch shows a different number
Compendium METs are averages for a standard adult. They do not adjust for fitness, body composition, terrain or how efficiently you move, so individual results can vary widely. Wearables use heart rate and their own models. Treat both as estimates, and judge trends over weeks rather than single workouts.
For the best estimate from the calories burned calculator, use the same method each time. Weigh yourself at a similar time of day, time the workout from the first to the last minute of real effort, and choose the MET row that matches your speed rather than a general label.
If you stop often for water or rest, count only the active minutes. Log the result next to how hard the session felt, and over a few weeks you will see which activities give you the most return for the time you spend.
Last reviewed: October 2026
Inputs
- Weight (kg)
- Duration (minutes)
- MET value
Worked example
In the calories burned calculator, 70 * 7 * (45/60) = 367.5, shown as about 368 kcal.
For daily maintenance calories, use the TDEE calculator or the calorie calculator. Macro splits belong on the macro calculator.