Calories Burned Calculator by Activity — MET Values

Last reviewed: April 2026

The calories burned calculator uses MET (Metabolic Equivalent of Task) values — a standardized measure of exercise intensity published in the Compendium of Physical Activities — to estimate energy expenditure for over 40 different activities. A MET value of 1.0 represents the energy used at rest (sitting quietly). An activity with a MET of 6 burns approximately 6 times as many calories per minute as sitting still. The formula multiplies MET × body weight in kilograms × duration in hours. Because body weight directly affects energy expenditure — heavier individuals burn more calories doing the same activity — your weight is a key input. Results are estimates; actual calorie burn varies with fitness level, age, terrain, and movement efficiency.

Calculate Calories Burned

Calories Burned

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Per Hour Rate

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kcal/hour

MET Value

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metabolic equivalents

That's equivalent to burning off…

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Formula: Calories = MET × weight (kg) × duration (hours)
Source: Ainsworth BE et al., "2011 Compendium of Physical Activities," Medicine & Science in Sports & Exercise. MET values represent moderate/typical intensity for each activity.

All Activities — Sorted by Calories Burned Per Hour at Your Weight

Activity	Category	MET	Cal/hr (your weight)	Intensity

⚕ Reference Only: Calorie burn estimates are based on MET values and body weight. Actual expenditure varies by fitness level, age, muscle mass, terrain, and exercise efficiency. These figures are for general awareness, not precise dietary planning. Consult a registered dietitian or certified fitness professional for personalized guidance.

Sources & Methodology

Formula: Calories burned = MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) quantifies the energy cost of physical activities relative to rest (1 MET = oxygen consumption at rest).
Source: Ainsworth BE, Haskell WL, et al. (2011). 2011 Compendium of Physical Activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 43(8):1575–1581. MET values represent average energy expenditure — actual calorie burn varies by individual fitness level, body composition, and exercise technique.

Last reviewed: April 2026