How it works: METs
A MET (metabolic equivalent) compares an activity’s energy use with sitting still (1 MET). Values here come from the Compendium of Physical Activities. The formula is: calories = MET × 3.5 × weight in kg ÷ 200 × minutes.
Example: a 170 lb (77 kg) person walking briskly (4.3 METs) for 30 minutes burns about 4.3 × 3.5 × 77 ÷ 200 × 30 ≈ 174 calories.
Estimates vary. Fitness level, terrain, age and body composition change the real number. Fitness watches also estimate — none are exact.
Sources & review
Checked against these sources on November 10, 2026. Rules and rates can change — always confirm with the official source.
Calories Burned Calculator FAQs
Does this include the calories I would burn anyway?
Yes — MET values include your resting energy. The extra burned by the activity is slightly lower.
Is walking or running better?
Running burns more per minute, but walking for longer can burn just as much and is easier on joints.
Is my information stored?
No.