Estimate the calories you burn during any physical activity using updated MET values and your exact body weight.
| Activity | MET | Intensity |
|---|---|---|
| Walking (slow) | 2.5 | Low |
| Weight Training | 3.5–6 | Moderate–High |
| Cycling (moderate) | 6.0 | Moderate |
| Running (8km/h) | 8.0 | High |
| HIIT | 7.0 | Very High |
| Running (16km/h) | 14.0 | Maximum |
This calculator uses MET values (Metabolic Equivalent of Task). The formula is: Calories = MET × Body Weight (kg) × Duration (hours). A MET of 1.0 represents the energy cost of sitting at rest. MET values are derived from the Compendium of Physical Activities, a peer-reviewed database.
Most people significantly overestimate exercise calories. For fat loss, it is more effective to manage your TDEE directly rather than trying to burn specific amounts through exercise. Use this tool to understand energy costs and optimize your training.