How the calculation works
Every activity has a MET value from the Compendium of Physical Activities. The calculator multiplies it by your weight and the time.
Calories = MET × weight (kg) × time (hours)
Above resting = (MET − 1) × weight (kg) × time (hours)
One MET is about 1 calorie per kilogram per hour. The first formula includes the energy your body uses at rest; the second removes it.Worked example
80 kg, brisk walking (4.3 METs), 30 minutes.
- Calories: 4.3 × 80 × 0.5 = 172.
- Above resting: (4.3 − 1) × 80 × 0.5 = 132.
What this calculator does not include
- Your fitness, speed, technique, terrain, weather and body composition.
- Breaks inside the time you enter. Enter only the time you were really active.
- Differences between editions of the Compendium. Some activities have slightly different values in newer editions.
Results are estimates for information, not medical advice. Last updated: 12 November 2026.
Frequently asked questions
What is a MET?
A MET, short for metabolic equivalent of task, compares the energy of an activity with sitting at rest. An activity of 4 METs uses about four times the energy of sitting still. The Compendium of Physical Activities lists MET values for hundreds of activities.
How are the calories worked out?
The calculator multiplies the MET value by your weight in kilograms and by the time in hours. One MET is about one calorie per kilogram per hour.
Why is there an "above resting" number?
The total includes the energy your body would use anyway, even sitting on the couch. The above-resting number shows only the extra calories the activity adds. It is the fairer number when you compare an activity with what you would otherwise have done.
How accurate is this?
It is a rough estimate. MET values are averages over many people. Your fitness, technique, speed, terrain, weather and body composition all change the real number, often by 10 to 20% or more.
Should I eat back the calories I burned?
There is no single answer. Estimates like this one are rough and many people overestimate what they burn. If you follow a diet or training plan, ask a doctor or dietitian how to handle it.