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The calories burned calculator uses MET (Metabolic Equivalent of Task) values to estimate energy expenditure during exercise. MET is the ratio of exercise intensity to resting metabolic rate — a MET of 7 means you burn 7 times more calories than at rest.

Trinn-for-trinn guide

1. 1Calories burned = MET × weight (kg) × time (hours)
2. 2MET values are standardized across activities by the Compendium of Physical Activities
3. 3Heavier people burn more calories for the same activity because they carry more mass
4. 4Intensity matters: running at 8 mph (MET 13.5) burns 70% more than running at 5 mph (MET 8.3)

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