Calories Burned Calculator

What MET means for calorie burn

MET (Metabolic Equivalent of Task) compares an activity to resting energy use. Sitting quietly is about 1 MET, while brisk walking might be 3–4 METs. When you multiply MET by your weight in kilograms and time in hours, you get an estimate of how many calories you burned during that session.

Why duration and weight matter

A longer workout naturally burns more total calories, but your per-hour rate depends on intensity and body weight. Two people doing the same activity will get different results because moving more mass costs more energy. Use the per-hour number to compare activities and the total calories to plan meals and recovery.

How to use this calculator

• Pick the activity that best matches your pace or effort level.
• Log the full duration, including warm-up or steady-state blocks.
• Compare per-hour burn rates to pick workouts that match your goals.
• Track calories burned alongside intake in BiteCheck to see your net balance.

Keeping your estimates realistic

MET tables average across people, so treat this as a planning tool rather than a precise measurement. Terrain, fitness level, and workout intensity can all shift the real number. For the best results, pair this estimate with how you feel, your pace, and progress over time.