Calories Burned Calculator
Energy cost of an activity from its MET value.
MET values come from the Compendium of Physical Activities.
Fitness trackers commonly overestimate energy expenditure. If you are eating back exercise calories, eat back at most half — and none at all if your activity multiplier already includes training.
Calories burned
386 kcal
45 minutes at 7 MET
The net figure is the honest one for diet maths — you would have burned the resting portion sitting on the sofa.
How the Calories Burned Calculator works
A MET is a multiple of resting metabolism: an activity at 8 METs costs eight times what sitting still does. The Compendium of Physical Activities assigns MET values to hundreds of activities, which makes a reasonable estimate possible from nothing more than weight, duration and what you did.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
How is calories burned from METs calculated?
Calories = MET × 3.5 × weight in kg ÷ 200 × minutes. The 3.5 is millilitres of oxygen per kilogram per minute at rest, and the 200 converts oxygen consumption to kilocalories.
Why is this lower than my fitness watch says?
Wearables are generally optimistic, and independent testing has found errors of 20-90% for energy expenditure even when heart rate tracking is accurate. Many also report gross calories, including the resting burn you would have had anyway, rather than the extra cost of exercising.
Should I eat back my exercise calories?
Partially at most — perhaps half, if at all. Estimates on both sides are imprecise, and eating back an overestimate is the most common way a deficit quietly disappears. If your activity multiplier already includes training, do not eat them back at all.
Does more muscle mean burning more during exercise?
Yes, mostly because you are moving more mass. That is why the formula scales with body weight. The effect of muscle on resting metabolism is real but small — roughly 13 calories per kilogram of muscle per day.