Exercise calorie calculator
Gross session calories from MET, with a 1 MET reference and its difference over the same time.
Fill in the fields and the result will appear here automatically.
Estimates gross energy over a session, including resting expenditure during the same minutes. Presets describe specific activities in the 2024 Adult Compendium for ages 19–59: walking for pleasure, general cycling, medium crawl swimming and running at about 9.7–10.1 km/h. These are group reference values, not a measurement of your metabolism. Extra rows show the standard 1 MET expenditure and the difference from it, helping explain why a session total cannot automatically be added to a daily estimate that already includes activity.
How it works
Formula and logic
E = MET × 3.5 × m / 200 × t, with m in kg, t in minutes and E in kcal. Standard 1 MET = 3.5 mL oxygen/kg/min; conversion assumes about 5 kcal per litre of oxygen. E₁ = 3.5 mt/200; difference = E − E₁. Preset codes: 17160 — 3.5; 01014 — 7; 18290 — 8; 12050 — 9.3 MET. The main total and hourly expenditure round to whole kcal except small nonzero values. Below 1 MET the difference from 1 MET is negative: it compares models, rather than a negative total expenditure.
Example
Cycling: 70 kg, 45 min, 7 MET →386 kcal (385.875 before rounding). Standard 1 MET over those minutes is 55.125 kcal; the difference is 330.75 kcal. At 1 MET, 70 kg and 60 min the total is 73.5 kcal before rounding (74 kcal displayed) and the difference is zero.
Fields and units
- Activity — list option
- Your own MET coefficient — 1
- Body weight — kg
- Duration — min
How to use
- — Choose the closest activity description; use custom MET for another effort.
- — Enter kilograms and minutes spent at that intensity.
- — Calculate changing-intensity sections separately and add their energy.
- — Compare the total with 1 MET over the same interval.
Method and limitations
- Calculation method
- Formula and logic
- Data or methodology source
- 2024 Adult Compendium of Physical Activities: ages 19–59 Compendium: walking code 17160 Compendium: cycling code 01014 Compendium: running code 12050 Compendium: swimming code 18290
- Limitation
- Reference MET estimate for adults; the 2024 presets cover ages 19–59. It does not measure personal metabolism or prescribe diet or exercise.
FAQ
What does MET mean for activity energy?
It is a ratio to standard resting expenditure. 7 MET means seven times that standard expenditure over the same time, not seven additional resting expenditures.
Why is weight a multiplier in the MET equation?
At fixed MET and time, changing 70 to 90 kg multiplies the estimate by 90/70. This is a model relationship, not proof of two individuals’ measured expenditure.
How should I choose MET for another pace?
Match speed, surface, technique and effort to a source description. 8 MET crawl here is about 45.7 m/min, not every swim. There is no universal error percentage.
Does the session total include rest?
Yes. It is gross energy. The 1 MET row shows the assumed resting reference over those minutes and the next row its difference. Your own resting expenditure can differ.
Can I add all session calories to daily expenditure?
Check what the daily estimate already includes. Adding the whole total can count rest and routine activity twice. Even the 1 MET difference is not a measured dietary deficit.