Step 01
Understand MET values.
MET stands for metabolic equivalent. A value of 1 is roughly the energy used while sitting quietly; a value of 4 is about four times that rate. Published activity tables provide typical MET values for walking, cycling, running and many everyday tasks.
The calculator uses the MET value you enter, so you can adjust it for intensity and equipment.
Step 02
Understand the formula.
The model uses the common approximation that 1 MET burns about 1 kcal per kilogram per hour. It is a planning estimate, not a lab measurement.
- Convert body weight to kilograms.
- Convert duration to hours.
- Calories ≈ MET × weight in kg × duration in hours.
- Per-hour rate = MET × weight in kg.
Step 03
Worked example: 70 kg at 5 METs for 30 minutes.
The duration is 0.5 hours. The estimate is 5 × 70 × 0.5 = 175 kcal, with a per-hour rate of 350 kcal/hour.
Changing the MET to 8 for a more intense version of the same activity raises the estimate to 280 kcal.
Step 04
Remember individual variation.
- Actual energy use varies with fitness, age, body composition, terrain, temperature and equipment.
- A MET table is a population average, not a personalised measurement.
- This estimate is not a medical or dietary recommendation.
- Use the worksheet to record the assumptions so the number can be interpreted later.
Free reusable resource
Keep a practical worksheet.
Download a blank, editable file and keep the plan with your own records. No email address is required.
Calories burned worksheet
Record the activity, weight, duration, MET, estimate and the intensity notes that affect interpretation.