Calculation audit
Every result exposes its energy equation, body weight, MET source and duration.
OneFreePlace · Tool #147
Estimate activity calories without hiding the assumptions.
Use current Compendium MET values, build a mixed workout, or calculate treadmill walking/running from speed and grade. Separate total activity energy from calories above a standard 1-MET resting baseline, compare a wearable, and inspect the sensitivity instead of treating one calorie number as exact.
✓ 2024 Compendium presets✓ Gross vs net calories✓ Multi-segment sessions✓ ACSM treadmill equations✓ Wearable comparison
Calories Burned Calculator
MET · gross/net · workout builder · treadmill · uncertainty
Calculation engine
Choose the model that matches the workout.
Activity presetSelected values are from the 2024 Adult Compendium where listed; Custom lets you enter another MET value.
Standard MET energy equation: kcal/min = MET × 3.5 × body weight (kg) ÷ 200.
Estimated energy
Calculating—
gross activity calories
Includes the standard resting-energy component during the activity.
Net above 1-MET baseline—activity estimate minus standard 1-MET energy
Standard resting component—1-MET baseline for same duration
Average burn rate—gross kcal per minute
Energy—kilojoules · 1 kcal = 4.184 kJ
MET-minutes—intensity × duration
Sensitivity range—model input uncertainty
Estimate, not measurementMET tables represent standardized activity costs; individual energy expenditure can differ.
Wearable / device comparison
Compare an entered device calorie number with the model without assuming either is ground truth.
Session breakdown
For mixed workouts, see which segment contributes the most energy. Single/treadmill modes show one-row summaries.
| Segment | MET | Minutes | Gross kcal | Net kcal | Share |
|---|
Intensity context
CDC absolute-intensity categories use METs: under 3 light, 3.0–5.9 moderate, and 6.0+ vigorous. Relative effort can still differ by fitness level.
Why gross and net differ
Gross caloriesTotal standardized energy during the activity, including the energy you would have used at rest.
MET × timeNet activity caloriesThis tool subtracts a standard 1-MET baseline from the activity estimate. It is not a measured personal resting metabolism.
(MET − 1) × timeWearables may use another modelHeart rate, GPS, accelerometer data, age/sex/profile information and proprietary algorithms can produce a different result.
Expected differenceImportant limits
Compendium METs are not individual calorimetryThe Compendium itself cautions that its standardized MET values were not developed to calculate precise individual energy expenditure. Its 2024 Adult Compendium page is designated for ages 19–59, with separate resources for older adults.
Population estimate1 MET is standardizedThe 3.5 ml/kg/min convention can differ from a person's measured resting metabolic rate.
Baseline assumptionTreadmill equations have application rangesSpeed/grade equations are steady-state approximations and should not be treated as laboratory metabolic measurements.
Model limiti
Use the number as an estimate, not as a precise calorie “credit.”Body composition, efficiency, fitness, temperature, terrain, technique and the actual intensity performed can all change energy expenditure. For clinical or research-grade measurement, indirect calorimetry is more appropriate.