How to use it
- Choose the Activity closest to what you did.
- Enter your Body weight in kilograms and the Time in minutes.
- Read the Calories burned, then the working in the steps below it.
How the calories are worked out
A MET, or metabolic equivalent, is the energy cost of an activity relative to rest. One MET is defined as 1 kilocalorie per kilogram of body weight per hour, roughly the cost of sitting quietly. The Compendium of Physical Activities gives a MET value for each activity; this page takes its walking, running and cycling values from the 2024 Adult Compendium.
The energy used is the MET value multiplied by your weight in kilograms and by the hours of activity. Doing the same activity for twice as long doubles the figure, and a heavier person uses more energy for the same speed.
These figures are estimates and not medical advice. The one-MET convention overestimates resting energy use by about 20 to 30 per cent on average, and real use depends on fitness, terrain, wind and technique. Talk to a doctor before you start a new exercise plan, especially if you have a heart or lung condition.
Energy (kcal) = MET x weight (kg) x time (hours)
Example: MET 3.0 x 70 kg x 1 h = 210 kcalWhat the list covers
- Walking, running and cycling only. Other headings of the Compendium, such as swimming or sports, are not in this list.
- The Compendium's own names and speeds. Choose the speed closest to yours: the MET value changes with it.
- Some values in the Compendium are estimates; the tool uses them as published.
Worked example: 70 kg, walking and running
Walking at 2.5 mph (MET 3.0) for 60 minutes: 3.0 x 70 x 1 = 210 kcal.
Running at 6.0 to 6.3 mph (MET 9.3) for 30 minutes: 9.3 x 70 x 0.5 = 325.5, which rounds to 326 kcal.
| Activity | MET | Time | Calories |
|---|---|---|---|
| Walking, 2.5 mph, level | 3.0 | 60 min | 210 kcal |
| Running, 6.0 to 6.3 mph | 9.3 | 30 min | 326 kcal |
Frequently asked questions
What is a MET?
A MET is the energy cost of an activity compared with resting. One MET is 1 kilocalorie per kilogram of body weight per hour, so an activity of 3 METs uses three times the energy of sitting quietly.
Why does the speed matter?
The Compendium gives a different MET value for each speed, because a faster walk or run uses more energy. Choose the speed that matches your pace.
Why is my result different from my watch?
Watches use their own sensors and formulas. This page uses the Compendium's average values, which do not measure your heart rate, so the two can differ.
Does this include the calories I would have used at rest?
No. The result is the extra energy for the activity itself, not your total daily energy. Your daily total is on the calorie calculator page.
Is the figure stored or sent anywhere?
No. The calculation runs in your browser and nothing you enter is sent to us.
Sources
- Compendium of Physical Activities 2024: walking (pacompendium.com)
- Compendium of Physical Activities 2024: running (pacompendium.com)
- Compendium of Physical Activities 2024: bicycling (pacompendium.com)
- Metabolic equivalent of task: definition of 1 MET (Wikipedia)
Figures and text last checked on Tuesday, November 10, 2026.