Calories Burned Calculator
Find out how many calories you burn during exercise and daily activities using MET (metabolic equivalent) values.
What are MET values?
MET (Metabolic Equivalent of Task) is a way to express the energy cost of activities. One MET equals the energy expended at rest (1 kcal/kg/hour). An activity with a MET of 6 burns 6 times more energy per unit time than resting.
MET values come from the Compendium of Physical Activities, a database of hundreds of activities compiled by researchers Ainsworth et al. The formula Calories = MET × weight(kg) × time(hours) gives an estimate of gross calorie burn, including the calories you'd burn just sitting still.
Calories burned — FAQ
Fitness trackers use proprietary algorithms that incorporate heart rate, movement patterns, and personal data like age and sex. Heart-rate-based estimates tend to be more accurate than MET-based formulas for cardio activities. However, all estimates — including from devices — have significant error margins (±15–30%). Use calorie burns as rough guidance rather than precise measurements.
It depends on how you set your calorie target. If you used TDEE with an activity multiplier, your exercise is already factored in — don't eat back those calories. If you used a sedentary TDEE as a base, you can add back a portion (50–75%) of exercise calories to account for the extra burn. Most people overestimate burn and underestimate eating, so be conservative.