A MET is a way of measuring how hard an activity is compared to resting. Running at about 10 METs burns roughly ten times the energy of sitting still, for the same amount of time.

Why is my number different from my watch?

Wearables use heart rate and other data, so they can differ. Both are estimates. Use whichever you trust consistently to compare workouts.

Verified formulaLast reviewed July 2026

Calories Burned Calculator

Estimate how many calories an activity burns based on your weight and how long you do it.

Your details

Activity

Weight (lbs)

Duration (min)

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A mathematical estimate based on validated equations, for education only. It is not a diagnostic tool.

The science

Different activities burn energy at different rates, measured in METs, and heavier bodies burn more doing the same task. This calculator combines the two to estimate the calories burned in a workout or activity. It is an estimate, since real burn varies from person to person, but a useful one for planning.

The formula

MET x body weight (kg) x time (hours)

Sources

1
Ainsworth BE, et al. Compendium of Physical Activities (MET values).
2
U.S. Dietary Guidelines for Americans (odphp.health.gov)

Common questions

This tool is for education only and is not a diagnostic device. Consult a licensed clinician before making health decisions.