You select an activity, enter your body weight, and set how long you exercised. The tool multiplies the activity's MET value by your weight in kilograms and the duration in hours to estimate total calories burned. MET values come from the Compendium of Physical Activities, a research database of energy costs for hundreds of activities.
MET values are population averages and provide a reasonable estimate for most people. Your actual burn depends on factors like fitness level, exercise intensity, terrain, and individual metabolism, so treat the number as an approximation.
This calculator reports gross calories, which include what your body would burn at rest during the same time period. Net additional calories (above resting burn) would be somewhat lower.
Moving a heavier body requires more energy. The MET formula directly multiplies by body weight, so a 200-pound person burns roughly twice as many calories as a 100-pound person doing the same activity for the same time.
Choose the closest match from the dropdown. For a more precise estimate, look up the specific MET value in the Compendium of Physical Activities and multiply it by your weight (kg) and duration (hours) manually.
Estimate only. Results reflect your inputs and standard formulas — they are not financial, tax, legal, health, or investment advice. Verify important decisions with a qualified professional.