Calories burned (MET) calculator

Estimate the energy used by an activity from its MET value, your weight and the time spent.

Your inputs

Adults only. A general estimate that does not replace advice from a doctor, midwife, dietitian or trainer.

Activity

Custom MET value

Body weight

Weight unit

Duration (minutes)

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A clear answer. Here’s how.

Energy used = MET × body mass in kilograms × hours, since one MET is about 1 kcal per kilogram per hour at rest. The net figure subtracts 1 MET for the energy you would have used anyway. Listed MET values are representative averages from the Compendium of Physical Activities; terrain, fitness and technique move real expenditure by 20% or more. One kilocalorie is 4.184 kJ.

How this is checked

3 reference checks passed These 3 cases were run when this page was built, on 20 October 2026, and all reproduce within the stated tolerance. The same cases are part of the automated tests that run on every change to Toolmoz. Engine version 1.

See the checks and where each expected answer comes from

Case 1
Inputs
Activity run6Body weight 70Weight unit kgDuration (minutes) 30
Expected, and what Toolmoz gave
MET value used expected 9.8, Toolmoz 9.8Total energy (kcal) expected 343, Toolmoz 343Above resting (kcal) expected 308, Toolmoz 308
Where the expected answer comes from
Running at 6 mph is 9.8 MET in the Compendium. kcal = MET × kg × hours = 9.8 × 70 × 0.5 = 343; above resting subtracts 1 MET: (9.8 − 1) × 70 × 0.5 = 308
Allowed difference
±1e-9
Case 2
Inputs
Activity customCustom MET value 4Body weight 80Weight unit kgDuration (minutes) 60
Expected, and what Toolmoz gave
MET value used expected 4, Toolmoz 4Total energy (kcal) expected 320, Toolmoz 320Above resting (kcal) expected 240, Toolmoz 240
Where the expected answer comes from
kcal = 4 × 80 × 1 h = 320; above resting (4 − 1) × 80 × 1 = 240
Allowed difference
±1e-9
Case 3
Inputs
Activity customCustom MET value 8Body weight 50Weight unit kgDuration (minutes) 90
Expected, and what Toolmoz gave
Total energy (kcal) expected 600, Toolmoz 600Total energy (kJ) expected 2510.4, Toolmoz 2510.4Above resting (kcal) expected 525, Toolmoz 525
Where the expected answer comes from
kcal = 8 × 50 × 1.5 h = 600; kJ = 600 × 4.184 = 2510.4; above resting (8 − 1) × 50 × 1.5 = 525
Allowed difference
±1e-9

What this shows: the engine reproduces independently worked values for these cases. It does not prove every possible input is right. To test an answer you were given, see how to check a number; to see what is and is not checked across Toolmoz, see the accuracy ledger.

See a worked example

Worked example

A fixed demonstration, separate from the values you enter above.

Activity: Running, 6 mph (9.7 km/h) — 9.8 METs
Body weight: 70
Weight unit: Kilograms
Duration (minutes): 30

Example result

MET value used: 9.8
Total energy (kcal): 343
Total energy (kJ): 1,435.1
Above resting (kcal): 308
Average per minute (kcal): 11.43

Energy = MET × body mass (kg) × hours, where 1 MET is about 1 kcal per kg per hour at rest. “Above resting” subtracts 1 MET. MET values are averages from the Compendium of Physical Activities; real expenditure varies with fitness, terrain and technique, often by 20% or more.