Home › Fitness & Health › Calories Burned Calculator
FREE · NO SIGN-UP · TRANSPARENT FORMULAS

Calories Burned Calculator

Estimate gross and above-rest activity energy from a clearly entered MET value.

Your numbers

Make it your own
Updates as you type
Estimated gross energy
294.6933kcal

Calculated from your inputs · rounded for display

Gross energy294.6933kcal
Above-rest estimate255.4009kcal
Entered intensity7.5MET

Population estimate for adults 19–59 using the standard 3.5 mL/kg/min MET convention. Enter a MET matching the exact activity from the Compendium. Individual metabolism, fitness and conditions affect actual energy expenditure.

Your calculation, step by step

No black boxes
  1. Body mass = 74.842741 kg.
  2. Gross kcal = MET × 3.5 × kg ÷ 200 × minutes = 294.693293.
  3. Above-rest kcal uses (MET − 1): 255.400854.

How to use this calculator

  1. Enter your own values in the labeled fields. Check the units and assumptions before comparing results. Only the fields needed for your selected calculation mode are shown.
  2. Your answer updates automatically. Review the calculation steps to see exactly how it was calculated.
  3. Copy, share, save, or download your result. Saved inputs stay on this device.

How the calculation works

Gross kcal ≈ MET × 3.5 × body mass kg / 200 × minutes

Choose a MET value matching the exact activity in the linked Compendium. For example, its general self-selected jogging entry is 7.5 MET. The standard convention converts oxygen use to approximate energy; subtracting one MET produces an above-rest estimate. Results are population estimates for adults 19–59, not personal measurements.

A worked example

At 70 kg, 30 minutes at 7.5 MET gives 7.5 × 3.5 × 70 ÷ 200 × 30 = 275.625 gross kcal.

Reading your result

Use the main result together with its units and supporting figures. Display values are rounded; calculations keep their underlying precision. A change in inputs or assumptions can change the answer. Compare the step-by-step working with your intended use before relying on an estimate.

Frequently asked questions

Where should I find a MET?

Use the exact activity description in the linked Compendium.

Is this extra energy above rest?

Choose net for above-rest energy. Gross includes a resting component.

Sources & methodology

2024 Adult Compendium of Physical Activities ↗

Formula review: October 24, 2026. Read our methodology.