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Calories Burned Calculator

Estimate calories burned using MET values. Optionally view BMR for context.

Weight

kg lb

Use kilograms or pounds.

Activity (select) Walking (3.5 MET) — moderate Brisk walking (5.0 MET) Running (9.8 MET) — 6 mph Jogging (7.0 MET) Cycling (moderate) (8.5 MET) Swimming (moderate) (8.0 MET) Yoga (2.5 MET) Strength training (6.0 MET) HIIT (10.0 MET) Gardening / yard work (4.0 MET) Household chores (3.0 MET) Standing (1.8 MET) Sitting (1.3 MET) Custom MET

Duration (minutes)

Enter minutes spent doing the activity.

Custom MET (optional)

Used when you choose "Custom MET" activity.

Show BMR (optional) No — only calories burned Yes — enter age, sex & height

BMR is Mifflin-St Jeor estimate (for context).

Sex Male Female Age (years) Height (cm)

BMR formula uses kg and cm.

Formula: Calories = MET × weight(kg) × duration(hours). (Source: Compendium of Physical Activities). BMR (Mifflin-St Jeor): Men: 10×kg + 6.25×cm − 5×age + 5. Women: 10×kg + 6.25×cm − 5×age − 161.