HesapHanem

Activity MET Calorie Calculator

Calories burned for any activity, straight from its MET value.

Result

441 kcal
368 kcal
441 kcal
7.4 kcal
6.0
1,845 kJ
49.0 g

How it is calculated

Each preset activity carries a fixed MET value (yoga 2.5, hiking 6.0, running at 10 km/h 9.8, and so on). Energy per minute is kcal/min = MET × 3.5 × weight / 200, with weight in kg. Gross calories are that rate times the duration in minutes. Net calories subtract what you would have burned resting (1 MET) over the same time: (MET − 1) × 3.5 × weight / 200 × minutes. The tool also reports kcal per hour, kilojoules (kcal × 4.184) and fat grams, which is simply gross kcal ÷ 9, so it assumes all the energy came from fat. With the custom option you type your own MET value, which must be above 0. Weight must be between 2 and 650 kg and duration above 0; outside that range no result is shown.

Worked example

A 70 kg person hikes for 60 minutes; hiking is 6.0 MET. Per minute: 6.0 × 3.5 × 70 / 200 = 7.35, shown as 7.4 kcal. Over 60 minutes the gross total is 441 kcal. Resting for the same hour would cost 1 × 3.5 × 70 / 200 × 60 = 73.5 kcal, so net is 368 kcal. In kilojoules that is 1,845 kJ, and the fat figure, 441 / 9, is 49.0 g.

Try this example →

Common mistakes

  • Reading gross calories as extra calories. Net (368 kcal here) removes what your body would burn sitting still for the same time and is the better number for an energy deficit.
  • Treating the fat grams as real fat loss. The tool just divides gross kcal by 9; the actual fuel mix depends on intensity and fitness.
  • Entering weight in pounds. The field is kg, so typing 154 for a 154 lb person more than doubles the calories.
  • Picking a preset that does not match the effort, such as brisk walking (4.3 MET) for a casual stroll. For another intensity, choose custom and enter its MET.
  • Entering duration in hours. The field is minutes: 1.5 means one and a half minutes, not 90.

Sources

About this calculator

A MET, or metabolic equivalent of task, expresses how much energy an activity costs relative to sitting quietly, which burns 1 MET by definition — walking briskly is around 4.3 METs, running at a 10-minute-mile pace is around 10 METs. The Compendium of Physical Activities catalogs MET values for hundreds of specific activities, and calorie burn is derived from them with the formula kcal/min = (MET × 3.5 × body weight in kg) / 200, or equivalently kcal/hour = MET × body weight in kg × 1.05.

Dietitians, fitness trackers and exercise-prescription apps all rely on MET-based calorie estimates because they let you compare wildly different activities — gardening, swimming, cycling, playing basketball — on one consistent energy-cost scale, independent of the specific device or app doing the tracking. It's also the basis for calculating exercise calorie goals in weight-management and cardiac-rehab programs.

With this calculator you pick an activity from a list of common ones (or enter your own MET value), then give your body weight and the duration; it returns gross and net calories burned, kilojoules, an estimate of fat grams burned, and your burn rate per hour.

Was this helpful?

You can pick up to 3 reactions.

Comments

  • Be the first to comment.

Popular calculators

Loan Calculator

Monthly payment, total interest and full amortization schedule.

Percentage Calculator

Percent change, percent of, and ratio calculations.

Discount Calculator

Calculate final price, savings, and discount amount.

BMI Calculator

Body mass index from height and weight (metric or imperial).

Age Calculator

Compute your exact age in years, months and days from a birth date.

Compound Interest Calculator

Calculate the final amount and interest earned with compounding.

All Calculators