Estimate session energy from MET intensity, body mass, and duration: kcal ≈ MET × kg × hours.
| Energy (kcal) | – |
Use this calculator to estimate how many kilocalories a session burns from a MET value, body mass, and time. Enter body mass in kilograms (kg) or pounds (lb); the unit selector converts mass to kilograms before the calculation.
Energy (kcal) = MET × body mass in kg × hours. Hours are minutes ÷ 60. MET is how hard the work is versus sitting still (1 MET). Easy walking is about 3, easy cycling about 6, running at 10 km/h about 10, vigorous swimming about 8. A 70 kg person at 8 MET for 45 minutes is about 420 kcal.
Compendium MET values are population averages, not a lab hood or a heart-rate watch. This is the session, not a daily food budget, and it does not include resting metabolism beyond the MET definition.
MET: Intensity from a MET table. 8 is a solid bike or an easy run.
Mass: Body mass. Enter kg or lb.
Time: How long the session lasted, in minutes.
Energy: Estimated kilocalories for the session.
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