Calories burned calculator using 2024 Compendium MET values
Choose an activity, enter body weight and minutes, and HitEquals estimates gross activity energy with its displayed MET value. The result includes kcal per minute, hourly pace and comparison durations.
Inputs used by this calculator
Calories Burned Calculator uses the fields below. The starting values reproduce the page example; replace them with values from the same units and time period before using the result.
| Input | Starting example | Accepted value | How it is used |
|---|---|---|---|
| Weight unit | Pounds | Pounds · Kilograms | Selects the unit or conversion path used by Calories Burned Calculator. |
| Body weight (lb or kg) | 155 | 25 to 1000 | Supplies the body weight (lb or kg) quantity used by the published equation or result breakdown. |
| Activity duration (minutes) | 30 | 1 to 1440 | Supplies the activity duration (minutes) quantity used by the published equation or result breakdown. |
| Activity and MET | Walking, moderate — 3.5 MET | Sitting quietly — 1.3 MET · Hatha yoga — 2.3 MET · Walking, moderate — 3.5 MET · 4 more choices | Supplies the activity and met quantity used by the published equation or result breakdown. |
What a MET means
A metabolic equivalent, or MET, is a standardized way to describe activity intensity. The Compendium assigns representative MET values to hundreds of activities so research and estimates can use a common reference.
Calories burned formula
This calculator uses the common gross-energy approximation: multiply MET by kilograms and hours. It includes resting energy inside the activity period rather than subtracting 1 MET.
gross kcal=MET×kg×hourshours=minutes÷60kg=lb×0.45359237Worked example
For 70 kg, 30 minutes and 3.5 MET: 3.5 × 70 × 0.5 = 122.5 kcal. Doubling the time to 60 minutes doubles this arithmetic estimate to 245 kcal.
Gross versus net calories
Gross calories include the energy the body would have used at rest during the same time. A simplified net estimate would use MET minus 1 before multiplying, but fitness products do not always label which convention they use.
Why wearables may disagree
Heart-rate algorithms, movement sensors, personal calibration and whether resting energy is included can all change a device result. The Compendium itself is a classification resource, not an individual metabolic test.
Using the estimate
Use the same inputs and convention when comparing sessions. Avoid treating a calorie estimate as an exact food allowance; both exercise expenditure and food energy labels contain uncertainty.
Included activity presets
| Activity | MET |
|---|---|
| Sitting quietly | 1.3 |
| Hatha yoga | 2.3 |
| Moderate walking | 3.5 |
| General resistance training | 3.5 |
| Leisure cycling | 4.0 |
| Moderate lap swimming | 5.8 |
| Running 6 mph | 9.8 |
Frequently asked questions
Are calories burned exact?
No. MET values produce standardized estimates rather than individual measurements.
Does the result include resting calories?
Yes. The displayed formula is a gross estimate and includes resting energy during the activity period.
Why does weight change the estimate?
The formula scales directly with body mass in kilograms.
What is one MET?
It is a conventional reference for resting metabolic intensity.
Why does my watch show another number?
Devices may use heart rate, motion, calibration and different gross or net conventions.
Can I use pounds?
Yes. The engine converts pounds to kilograms with the exact international-pound factor.
What to keep in mind
MET calculations are standardized population estimates. Actual energy use varies with fitness, technique, terrain, temperature, body composition and device methodology.
Results are rounded for display in US format, with money in dollars and cents; CSV exports keep full calculation precision. This is a calculation summary, not an official certificate.