Using the Calories Burned Calculator
Choose a MET value that represents the activity and intensity you want to model. The calculator does not identify intensity from an activity name or wearable data. A longer duration or higher MET value raises the estimate proportionally, provided the other inputs stay fixed.
Worked example
Use the example inputs below to reproduce this result. These are the form's starting values, not recommended targets. Changing your inputs updates your result above; this worked example stays fixed for comparison. Results are rounded for display.
Example inputs
- Weight (kg)
- 70
- Duration (minutes)
- 30
- Activity MET value
- 5
Example result
- Gross calories (kcal)
- 183.75
- Net calories above rest (kcal)
- 147
Method and assumptions
Gross kcal = MET × 3.5 × kg / 200 × minutes. MET is an activity estimate and individual energy expenditure varies.
Reference: pacompendium.com — method and further reading
Distinguish an estimate from a measurement
Energy equations use population-based relationships and activity assumptions to estimate expenditure. They do not measure an individual's metabolism or the exact work performed. Keep the time period and whether the result includes resting energy clear when comparing numbers. Apparent precision in the output should not be confused with precision in the underlying estimate.
Common question
Why are gross and net calories different?
Gross calories include the estimated resting energy used during the activity period. Net calories subtract a one-MET resting baseline, with the displayed result floored at zero. Neither output measures your personal energy expenditure directly.
Guide updated .