Calories Burned Calculator for Activities
Pick an activity and pace, enter weight and time, and see the calories with the MET value and formula behind them.
The 2024 source paper covers adults ages 19–59. Its evidence review excluded studies of participants who were pregnant, lived with a chronic disease, or had a disability that restricted physical activity. This boundary does not mean every disability or chronic diagnosis changes energy use. Estimate, not measurement.
Estimated gross kcal during activity
Above a 1-MET rest reference:
How the estimate is calculated
Each activity has a MET value: how many times more energy it uses than a standard resting rate. The Compendium's conversion treats 1 MET as about 1 kcal per kilogram of body weight per hour, so gross calories ≈ MET × kg × hours. For example, walking 2.8–3.4 mph (code 17190, 3.8 MET) for 30 minutes at 70 kg (about 154 lb) is 3.8 × 70 × 0.5 ≈ 133 kcal.
Gross versus above a rest reference
The same 30 minutes at 70 kg includes about 35 kcal you'd use at a standard 1-MET rest, so about 98 kcal is above that reference. The calculator shows both, with their formulas, so the number isn't mistaken for "extra" energy. It isn't a personal active-calorie reading, and adding it to a daily calorie estimate can double count.
Why the activity list is short
The calculator currently includes 14 common activities with specific paces, taken from the official 2024 Adult Compendium tables, with codes and MET values unchanged, checked on September 25, 2026. Picking a specific pace matters: walking 3.5–3.9 mph (4.8 MET) gives 168 kcal for the same 30 minutes at 70 kg. The CDC separates absolute intensity (the energy used, which is what METs describe) from relative intensity (how hard it feels to you).
Limits
The 2024 source paper covers adults ages 19–59. Its evidence review excluded studies of participants who were pregnant, lived with a chronic disease, or had a disability that restricted physical activity. This boundary does not mean every disability or chronic diagnosis changes energy use. If a condition affects metabolism or how you perform an activity, use population-specific guidance or ask a qualified clinician. This calculator does not cover people under 19. Adults 60 and older and adult wheelchair users have separate references (see the Older Adult Compendium and the Compendium for Adult Wheelchair Users). It is not medical or weight-loss advice or an exercise prescription, and it does not account for fitness, terrain or technique. Your inputs stay in this browser tab: they aren't saved, added to the page address or sent in analytics.
Frequently asked questions
What's the difference between gross calories and calories above the 1-MET rest reference?
Gross is the whole estimated energy cost while you do the activity: MET × body weight in kg × hours. The second figure subtracts a standard 1-MET rest reference (1 kcal per kg per hour), roughly what you'd use sitting quietly for the same time. It's a standard comparison point, not a personal "active calories" measurement. Neither number should be added to a daily calorie (TDEE) estimate, which already includes resting energy and usual activity.
Why do calorie calculators give different numbers?
They often use different activity definitions, MET values and rounding, and some results don't show which. For example, "moderate walking" on one site may not be the same pace as "walking 3 mph" on another. This calculator shows the exact 2024 Adult Compendium code, MET value and formula so you can see where the number comes from.
How accurate is a MET estimate?
It's a population average. Standard METs assume a typical resting rate, so your actual energy use can be higher or lower depending on fitness, body composition, terrain, technique and other factors. Treat the result as a rough estimate, not a measurement or a target.
Who is this for?
The 2024 source paper covers adults ages 19–59. Its evidence review excluded studies of participants who were pregnant, lived with a chronic disease, or had a disability that restricted physical activity. This boundary does not mean every disability or chronic diagnosis changes energy use. This calculator does not cover people under 19. Adults 60 and older and adult wheelchair users have separate Compendia. If a condition affects metabolism or how you perform an activity, use population-specific guidance or ask a qualified clinician. This is not an exercise prescription.
Sources and method
- 2024 Adult Compendium of Physical Activities (Arizona State University and partners)
- Original 2024 paper — Herrmann et al. (PubMed Central full text)
- Original 2024 paper DOI — 10.1016/j.jshs.2023.10.010
- Compendium activity tables used: Walking
- Compendium: Bicycling
- Compendium: Running
- Compendium: Conditioning exercise
- Compendium: Home activities
- Compendium: unit conversions (1 MET ≈ 1 kcal/kg/hour)
- Compendium: corrected METs and individual variation
- CDC — Measuring physical activity intensity