Activity Calorie Burn Calculator

Understanding roughly how many calories a given activity burns can help you see how movement fits into your overall energy balance and wider health goals. This calculator uses standard MET (Metabolic Equivalent of Task) values from the widely used Compendium of Physical Activities to give you a general estimate for common activities.

How This Is Calculated

This calculator uses the formula calories = MET × weight (kg) × duration (hours), where MET (Metabolic Equivalent of Task) values are standardised figures from the Compendium of Physical Activities, a well-established research reference used widely in exercise science. For example, brisk walking has a MET value of 5.0, meaning it burns roughly five times as much energy as sitting quietly. Because MET values are population averages, this gives a reasonable general estimate rather than a precise, individualised figure — actual calorie burn is also influenced by your fitness level, body composition, and exact effort level.

If you are working towards a weight management goal, exercise is only one part of the picture — overall dietary pattern matters at least as much. My Weight Loss nutrition page covers a more complete, sustainable approach. If you are managing blood sugar alongside your activity levels, my Diabetes Nutrition page has further guidance on how nutrition and movement work together.

This calculator provides general information only and is not medical advice. Please speak to your GP before starting a new exercise programme, particularly if you have an existing health condition, and consult a registered dietitian for individual clinical nutrition concerns.

Frequently Asked Questions