Calories Burned by Activity Calculator

MET-Based Calorie Calculation

What is MET?

MET (Metabolic Equivalent of Task) represents the energy cost of an activity relative to resting. 1 MET = sitting quietly. 3.5 METs = leisurely walking. 10 METs = vigorous running. Calories = MET × weight (kg) × time (hours).

Accuracy Limitations

MET-based estimates assume average body composition and efficiency. Actual calorie burn varies by 15–20% between individuals of the same weight due to fitness level, muscle mass, and exercise economy. A fit runner burns fewer calories at 10 km/h than an unfit one — their body is more efficient.

Exercise and Diet

Exercise contributes 20–30% of most people's total energy expenditure. Diet changes are more controllable and consistent for weight management. However, exercise provides metabolic, cardiovascular, and mental health benefits far beyond its calorie contribution.