MultiConvers

Calories Burned Calculator

Estimate the energy cost of one listed activity as MET × body weight in kilograms × hours. Walking at MET 3.5 for 70 kg over 60 minutes is 245 kcal. That is a Compendium-style average, not your watch’s heart-rate model.

How to use

  1. Choose kilograms or pounds, then pick an activity from the list (each row shows the MET this page uses).
  2. Enter body weight and duration in minutes.
  3. Read estimated kilocalories. The details show the MET and the formula kcal = MET × kg × hours.
  4. Use the Calorie Calculator for all-day TDEE (BMR × activity factor). Do not add this session on top of a “very active” TDEE as if they were independent.

How it works

A metabolic equivalent (MET) is a multiple of sitting-rest cost. The Ainsworth Compendium convention implemented here is kcal ≈ MET × kg × hours. Minutes are divided by 60 before the product. Walking, 3 mph / 4.8 km/h, is coded as 3.5; jogging 7; running 6 mph / 9.7 km/h as 9.8; moderate cycling 6.8; general swimming 6; weight training 5; yoga 2.5; hiking 6. Those are the only activities on this page — there is no custom MET box.

A 70 kg walk for 60 minutes is 3.5 × 70 × 1 = 245 kcal. The same person jogging for 30 minutes is 7 × 70 × 0.5 = 245 kcal as well. Duration and MET trade off. Pounds are converted to kilograms before the multiply.

Watches disagree because they use heart rate, personal calibration and proprietary models. This page never sees pulse. Two people of equal weight get the same number for the same menu row, even if one was gasping and the other was chatting. That is the limitation of a table.

The Calorie Calculator estimates a whole day’s TDEE from Mifflin-St Jeor and a 1.2–1.9 lifestyle factor. Stacking a MET session on a high TDEE factor double-counts movement. Pace is time ÷ distance and does not use METs at all.

Not medical advice. The list is “typical” movement, not a lab measurement of your bout.

Formula

kcal = MET × kg × hours

Worked examples

  • An hour of walking

    70 kg, walking MET 3.5, 60 minutes → 245 kcal

Useful notes

  • Different from the daily TDEE Calorie Calculator.
  • Only the listed Compendium-style MET values are used — no custom MET.
  • Not medical advice.

FAQ

What is a MET?

A metabolic equivalent — roughly a multiple of sitting-rest energy cost.

Why does my watch disagree?

Watches use heart rate and their own models. This page uses a published MET table and body weight only.

Is this the same as the calorie calculator?

No. That page estimates all-day TDEE from BMR. This page estimates one activity.

Can I type my own MET?

No. Choose a listed activity. The MET is fixed on that row (walking 3.5, jogging 7, and so on).

Does pace change the calorie number?

Not on this page. Running uses the listed MET 9.8 regardless of the pace you ran. Pace lives on the Pace Calculator.

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