What sources are used?

MET values: 2011 Compendium of Physical Activities, Ainsworth et al., Med Sci Sports Exerc 2011;43(8):1575-1581, https://pubmed.ncbi.nlm.nih.gov/21681120/ and https://pacompendium.com/. The ×1.05 conversion follows MET × 3.5 × kg / 200 per minute, which is the same as MET × kg × hours × 1.05.

Calories Burned Calculator

Pick an activity, enter your weight and duration, and see an estimate. Each activity uses one fixed MET. Calories = MET × kilograms × hours × 1.05. There is no separate intensity control.

Measurement System

Smart Tips

• Each activity has one MET. Changing how hard the session felt does not change the result.

• Pounds are converted with 0.453592 kilograms per pound before the formula runs.

• The intensity band under the result is a label for that MET. It is not an input.

• Age, sex, and fitness are not part of this estimate.

The Formula

Calories = MET × Weight (kg) × Duration (hours) × 1.05

MET = Fixed value for the selected activity
2011 Compendium code for that option. Not chosen separately.

Weight = Body weight in kilograms
(1 lb = 0.453592 kg)

Duration = Exercise duration in hours
(minutes ÷ 60)

1.05 = 3.5 × 60 / 200
Oxygen-equivalent conversion. Not MET × kg × hours alone.

Intensity Band from the MET

These bands label the activity MET after the calculation. They do not change calories.

Light Intensity

1.0 - 2.9 MET

Easy pace activities like slow walking, stretching, or light yoga.

Moderate Intensity

3.0 - 5.9 MET

Moderate effort activities like brisk walking, cycling, or dancing.

Vigorous Intensity

6.0 - 8.9 MET

High effort activities like running, swimming, or competitive sports.

Very High Intensity

9.0+ MET

The activity MET is 9.0 or higher. Running at 6 mph (9.8) lands here.

Key Insights

Weight Impact

Heavier individuals burn more calories due to higher energy requirements.

Duration Matters

Total calories scale with hours. The MET stays the one attached to the activity.

MET Values

Running 6 mph is 9.8. Walking about 3 mph is 3.5. Cycling 12–13.9 mph is 8.0. Medium freestyle is 8.3. Vigorous weightlifting is 6.0. Hatha yoga is 2.5. General basketball is 6.5. General tennis is 7.3. Casual soccer is 7.0. Tap dancing is 4.8.

What Is Left Out

Age, sex, fitness, and movement economy are not inputs. This is not a lab measurement.

Frequently Asked Questions

Calories = MET × weight in kilograms × duration in hours × 1.05. Minutes are divided by 60. Pounds are multiplied by 0.453592. The 1.05 factor is 3.5 milliliters of oxygen per kilogram per minute times 60, divided by 200, which is about 5 kilocalories per liter of oxygen. It is not the same as MET × kg × hours alone.

Each activity uses one fixed MET from the 2011 Compendium of Physical Activities (Ainsworth and colleagues, 2011). Running at 6 mph is 9.8, walking at about 3 mph is 3.5, cycling at 12–13.9 mph is 8.0, medium freestyle swimming is 8.3, vigorous weightlifting is 6.0, Hatha yoga is 2.5, general basketball is 6.5, general tennis is 7.3, casual soccer is 7.0, and tap dancing is 4.8. A separate intensity menu is not used.

After the calculation, the fixed MET is labeled Light (1.0–2.9), Moderate (3.0–5.9), Vigorous (6.0–8.9), or Very High (9.0 or more). That label describes the MET. It does not change the calorie total.

The formula uses only the activity MET, body weight, and duration. Age, sex, fitness, and economy of movement are not inputs. Real calorie burn can differ from this estimate. It is a planning figure, not a measurement from a heart-rate monitor or a lab.

MET values are from the 2011 Compendium of Physical Activities, Ainsworth et al., Medicine & Science in Sports & Exercise 2011;43(8):1575–1581 (PubMed 21681120, pacompendium.com). The ×1.05 conversion is MET × 3.5 × kg / 200 per minute, which equals MET × kg × hours × 1.05.

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Calories Burned

Enter values to calculate

Calories/Hour

MET Value

MET Band

Note:Calories use the selected activity’s fixed MET, weight in kilograms, and hours, multiplied by 1.05. The intensity band only labels that MET.