Calories Burned & MET Calculator
Estimate physical activity energy expenditure using validated Metabolic Equivalent of Task (MET) ratings from the 2011 Compendium of Physical Activities.
Calories Burned Calculator
Calculate exact energy expenditure using the 2011 Compendium of Physical Activities Metabolic Equivalent of Task (MET) standard.
Over 45 minutes
ACSM / Compendium code
Average rate of expenditure
Theoretical lipid oxidation
Ainsworth MET Equation Applied:
Energy (kcal) = 9.8 MET × 75 kg × (45 / 60 hours) = 551 kcal.
1 MET represents the energy cost of resting quietly (approximately 3.5 mL O₂ × kg⁻¹ × min⁻¹ or 1 kcal per kilogram of body weight per hour).
Clinical Screening Reference & Medical Notice
Calculations provided on HOW WEIGHT are based on published statistical standards (such as WHO, CDC, and peer-reviewed metabolic equations) and are intended for educational and general screening purposes only.
They do not directly measure body fat distribution or visceral adipose tissue, nor do they replace personalized clinical diagnostic evaluation by a licensed healthcare provider. Learn more about our clinical methodology & disclaimers →
The Compendium of Physical Activities Standard
In 1993, Dr. Barbara Ainsworth and an expert panel developed the Compendium of Physical Activities to standardize exercise coding across epidemiologic studies. Extensively revised in 2000 and 2011, the Compendium assigns empirical MET scores derived from laboratory indirect calorimetry (measuring respiratory oxygen uptake VO₂ and carbon dioxide output VCO₂). This provides a scientifically standardized bioenergetic framework superior to subjective effort guesses.
| Activity Description | Intensity Category | Compendium MET | Approx. Burn (70 kg / 1 hr) |
|---|---|---|---|
| Sleeping / Lying Quietly | Resting / Basal | 0.9 – 1.0 | ~65 – 70 kcal |
| Walking (Brisk, 3.5 mph / 5.6 km/h) | Moderate Aerobic | 4.3 | ~301 kcal |
| Standard Gym Resistance Training | Moderate Conditioning | 3.5 – 5.0 | ~245 – 350 kcal |
| Stationary Cycling (Moderate Effort) | Vigorous Aerobic | 7.0 | ~490 kcal |
| Running (6.0 mph / 10-minute mile) | Vigorous Aerobic | 9.8 | ~686 kcal |
| Competitive Swimming (Freestyle) | High Exertion | 10.0 | ~700 kcal |
Worked MET Energy Calculation
Suppose an individual weighing 78.0 kg (172.0 lbs) plays 45 minutes of singles tennis (Compendium Code 15675, MET = 7.3):
- Duration in hours: 45 min ÷ 60 = 0.75 hours.
- Energy Calculation: 7.3 MET × 78 kg × 0.75 hr = 427 kcal.
- Rate of expenditure: 427 ÷ 45 = 9.5 kcal per minute.
Frequently Asked Questions
How are calories burned calculated during exercise?
Energy expenditure is calculated using the standard American College of Sports Medicine (ACSM) metabolic equation: Calories (kcal) = MET × Body Weight in kg × (Duration in minutes / 60). For instance, a 70 kg individual performing an 8.0 MET activity for 60 minutes burns: 8.0 × 70 × 1.0 = 560 kcal.
What does MET stand for in exercise science?
MET stands for Metabolic Equivalent of Task. 1 MET is defined as the rate of energy expenditure while resting quietly in a seated position, approximately equal to 3.5 milliliters of oxygen consumed per kilogram of body weight per minute (3.5 mL O₂/kg/min), or roughly 1 kcal per kilogram of body mass per hour.
Why do heavier people burn more calories doing the same activity?
Moving a larger mass against gravity or propelling it through space requires greater mechanical work and muscular motor unit recruitment, directly escalating cellular oxygen consumption and caloric oxidation.
Are fitness watch calorie burn estimates accurate?
Clinical validation studies (such as those from Stanford University) indicate that consumer wrist-worn fitness trackers frequently overestimate exercise energy expenditure by 15% to 40% because optical heart rate sensors can be confounded by arm movement, ambient temperature, and skin perfusion.
What is EPOC (the "afterburn" effect)?
Excess Post-Exercise Oxygen Consumption (EPOC) is the elevated metabolic rate following vigorous exercise as the body replenishes oxygen stores, resynthesizes ATP/creatine phosphate, and clears lactic acid. While high-intensity interval training (HIIT) elevates EPOC, the total additional caloric expenditure is typically 6% to 15% of the workout total.