Calories Burned by Activity Calculator
Estimate calories burned for any activity using MET intensity.
This calories burned calculator estimates energy expenditure for any activity - from walking and jogging to household chores and sports - using the activity's MET (Metabolic Equivalent of Task) value alongside your body weight and duration. It works as a general kcal burned calculator for activities beyond just running or cycling.
Select an activity, enter your body weight and duration, and estimate calories burned instantly.
Worked Calculation Examples
| Scenario | Result | Calculation Step |
|---|---|---|
| Vacuuming (MET 3.5), 70 kg, 20 minutes | ≈86 kcal | kcal = 3.5 × 3.5 × 70 ÷ 200 × 20 = 4.29 × 20 ≈ 85.75. |
| Competitive rowing (MET 12), 75 kg, 30 minutes | ≈473 kcal | kcal = 12 × 3.5 × 75 ÷ 200 × 30 = 15.75 × 30 ≈ 472.5 - illustrating the huge range MET values cover across very different activities. |
What a MET Value Means
A MET value compares an activity's energy cost to resting metabolism - sitting quietly is 1 MET, while brisk walking is around 3-4 METs and running is often 8-12+ METs depending on pace. Multiplying MET by body weight and time gives a reasonable estimate of calories burned walking, jogging, or doing almost any other tracked activity.
Why the Same Activity Burns Different Calories for Different People
Because the formula scales directly with body weight, a heavier person burns more calories doing the identical activity for the identical duration than a lighter person - this is a real physiological effect, not an error in the calculation. It's also why calories burned jogging or walking varies so widely between individuals doing the exact same workout.
How to Use the Calories Burned by Activity Calculator
- Open the Calories Burned by Activity Calculator and enter the values requested in the input fields.
- Check the units, percentages, dates, or time periods before reading the answer.
- Review the instant result and adjust any value to compare another scenario.
- Use the formula, example, and FAQs below to understand how the calories burned by activity calculator works.
Frequently Asked Questions
How do you estimate calories burned by activity?
Multiply the activity's MET value by 3.5, by your body weight in kg, divide by 200, then multiply by the duration in minutes: kcal = MET * 3.5 * kg / 200 * minutes.
What counts as a high-MET activity?
Activities like running, swimming laps, and high-intensity training typically fall in the 8-12+ MET range, burning several times more calories per minute than low-intensity activities like walking (around 3-4 METs).
Why do calories burned walking vary so much between people?
Calorie burn scales with body weight in the MET formula, so two people walking the same distance and pace burn different total calories depending on how much they weigh.
How do I use this calories burned by activity calculator?
Enter the known values, review the units or settings, and the calculator updates the result instantly. The formula and example on this page show how the answer is produced.
What does the Calories Burned by Activity Calculator calculate?
Estimate calories burned for any activity using MET intensity. It is designed for fast browser-based calculations without sign-up, downloads, or manual spreadsheet setup.
What formula does this calories burned by activity use?
The formula is: kcal = MET * 3.5 * kg / 200 * minutes. The Compendium of Physical Activities, first compiled in 1993 by an international team of exercise scientists and periodically updated since, assigns a standardized MET value to hundreds of specific activities - from vacuuming to competitive rowing - specifically so researchers and fitness trackers could compare energy expenditure consistently across an enormous range of otherwise incomparable activities.
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Last updated: September 27, 2026.