Calorie goal
Goal weight
Your pace
How it works
Every activity has a MET value: how much energy it uses compared with sitting still. We multiply that by your weight and the time you spent.
For example, a 70 kg person walking briskly (4.8 MET) for 30 minutes burns about 4.8 × 70 × 0.5 = 168 kcal.
Calories = MET × weight (kg) × time (hours)What is a MET?
MET stands for metabolic equivalent of task. 1 MET is roughly the energy you use sitting quietly, so an activity rated 4 MET uses about four times as much. The values here come from the 2024 Adult Compendium of Physical Activities, a research catalogue of over a thousand activities.
| Activity | MET |
|---|---|
| Walking, moderate pace (about 3 mph) | 3.8 |
| Walking, brisk (3.5 mph) | 4.8 |
| Hiking | 6.0 |
| Running, 5 mph (12 min/mile) | 8.5 |
| Running, 6 mph (10 min/mile) | 9.3 |
| Cycling, leisurely (under 10 mph) | 4.0 |
| Cycling, moderate (12–14 mph) | 8.0 |
| Swimming laps, light to moderate | 5.8 |
| Elliptical trainer, moderate | 5.0 |
| Weight training | 3.5 |
| Circuit training, vigorous | 7.5 |
| Yoga (Hatha) | 2.3 |
| Aerobics class | 7.3 |
| Jumping rope, moderate | 11.8 |
| Tennis, singles | 8.0 |
| Football (soccer), casual | 7.0 |
| Basketball | 7.5 |
| Gardening | 3.8 |
Good to know
Results are estimates. Effort, fitness, terrain and weather all change the real number. The result also includes the energy you'd have used anyway at rest.
