Calorie Burn Calculator (Exercise & MET)
指导
Calorie Burn Calculator (Exercise & MET)
Find out how many calories you burn during exercise using standardized MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Choose from 100+ activities across cardio, sports, strength, mind-body, dance, and daily life — then enter your body weight and either how long you exercised or how many calories you want to burn.
如何使用
- 选择一种模式： How many calories will I burn? (enter duration) or How long to burn a target? (enter target calories).
- Select your activity from the grouped list (Cardio, Sports, Strength & Gym, Mind-Body, Martial Arts & Dance, Daily Life & Household).
- Enter your body weight in either kilograms or pounds.
- Enter either duration in minutes or a target calorie number.
- Results update instantly, including a summary, an intensity comparison for the same activity family, and a “how long to burn off” reference for popular foods.
特征
- 100+ activities – Standardized MET values from Ainsworth et al. (2011) Compendium of Physical Activities.
- Two calculation modes – Forward (calories from duration) and reverse (duration from target calories).
- Metric and imperial – Body weight in kg or lb.
- Intensity comparison – See how calorie burn changes across variants of the same activity (e.g., walking slow vs brisk, running 6 mph vs 10 mph).
- “Burn off” reference table – How long the chosen activity takes to burn common foods like a slice of pizza, a beer, or an ice cream cup.
- 即时结果 – Recalculates as you change any input, no submit needed.
- Privacy-friendly – Everything runs in your browser; no weight or activity data leaves your device.
常问问题
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What is a MET value?
MET stands for Metabolic Equivalent of Task. One MET equals the energy you use at complete rest — roughly 1 kcal per kilogram of body weight per hour. An activity rated at 8 METs uses energy at 8x your resting rate. MET values are published in the Compendium of Physical Activities (Ainsworth et al., 2011), the standard reference used in exercise science.
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How is calorie burn calculated?
The standard formula is: Calories = MET x weight (kg) x time (hours). For example, brisk walking (5.0 MET) for a 70 kg person for 30 minutes = 5.0 x 70 x 0.5 = 175 kcal. The calculator does the unit conversions and shows per-minute and per-hour rates as well.
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Why does intensity matter so much?
Calorie burn scales linearly with MET, and MET scales steeply with intensity. Walking at 2 mph (2.8 MET) burns roughly 40 percent of what brisk walking at 4.5 mph (7.0 MET) burns over the same time. Running 10 mph is about 80 percent more efficient per minute than jogging 5 mph. That is why the intensity comparison table is useful when planning a workout.
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How accurate are MET-based estimates?
MET-based estimates are good population averages but can vary by 10 to 30 percent for any given person. Actual burn depends on fitness level, body composition, age, ambient temperature, terrain, and efficiency of movement. Treat the numbers as ballpark targets, not precision measurements. For research-grade accuracy, indirect calorimetry or doubly labeled water are the gold standards.
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Does this include my basal metabolic rate?
The MET formula technically includes resting metabolism (1 MET is rest). For practical exercise planning, most people treat the result as 'extra' calories burned beyond what they would have used sitting still. The difference is small — about 1 kcal per kg of body weight per hour — and is usually ignored unless you are doing precise energy-balance work.
