Estimate calories burned during sports and everyday movement
Estimate calories burned during sports and movement
This calculator compares activities using their MET value (metabolic equivalent). Choose an activity and intensity, then enter your weight and duration. For walking and running, you can use steps instead of time.
Active calories and total expenditure
Total expenditure includes energy your body would have used at rest during the same period. The highlighted result therefore shows active calories above resting expenditure, making it easier to separate an activity from energy use that would have occurred anyway.
How the steps option works
For walking and running, the calculator first estimates distance from the step count. It uses an average 30-inch stride and derives duration from the pace associated with the selected intensity. Your stride, elevation, and terrain may differ substantially.
Data source and limitations
The MET values are based on the 2024 Adult Compendium of Physical Activities. MET is a standardized model for typical effort, not a personal measurement. It does not individually capture heart rate, training status, movement economy, breaks, or terrain. Use the result for orientation and consistent comparisons, not as a medical value.
Frequently Asked Questions
How does the calculator estimate calories burned?
It uses MET values for common activities. Total calories = MET × 3.5 × body weight in kg ÷ 200 × minutes. Estimated resting expenditure for the same time is subtracted to show active calories.
What is the difference between active and total calories?
Total calories include energy your body would have used at rest during that time. Active calories represent the additional expenditure caused by the activity.
Why does body weight affect the result?
For the same activity, the MET model assigns greater energy use to a higher body weight. It does not individually account for body composition or training status.
How are walking or running steps converted?
For walking and running, you can enter steps instead of duration. The calculator estimates distance using a 30-inch average stride and derives duration from the selected pace.
Why does my fitness tracker show a different number?
Depending on the device, trackers may use heart rate, training history, and proprietary algorithms. They are estimates too, so differences from a general MET model are expected.
Is the estimate accurate enough for training plans?
It is useful for orientation and comparing similar sessions. It is not precise enough for medical decisions or an exact energy balance.
