Estimate how many calories you burn during walking, running, yoga, cycling, swimming, and gym resistance training using MET values.
Enter your weight, select your exercise activity, and enter your duration below to calculate your burned calories.
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A Metabolic Equivalent of Task (MET) is a physiological unit of measurement used to express the energy cost of physical activities. One MET is defined as the energy expended while sitting quietly, which equals approximately 1 calorie per kilogram of body weight per hour (or 3.5 ml of oxygen consumed per kg per minute).
An activity rated at 4 METs (like moderate gym training) means your body is burning four times the energy it would burn at complete rest. MET values are established through clinical respiration testing and provide a reliable way to estimate calorie consumption across different body weights.
Our tracker uses the standard clinical calculation to find your active energy cost:
Calories Burned = MET × 3.5 × Weight (kg) ÷ 200 × Duration (minutes)
Remember that while formal exercise is important, your Non-Exercise Activity Thermogenesis (NEAT)—the energy spent standing, cleaning, walking around the house, and fidgeting—makes up a larger portion of your active daily burn than a typical 45-minute gym session.