Calories Burned Calculator

Features

• Ten common activities, each with a MET value
• Uses kcal = MET × weight × hours
• Optional net burn (total − 1 MET × weight × hours)
• Shows the resting burn for the same duration for comparison
• A fat equivalent at 7700 kcal/kg, noted as a conversion only
• States where the MET values come from
• Results are rows, each copyable on its own
• Computed locally; nothing is uploaded

How to use

1. Pick an activity (each shows its MET value)
2. Enter weight (kg) and duration (minutes)
3. Tick “net burn” if you want the resting metabolism subtracted
4. Results appear at once: calories burned, resting comparison and fat equivalent

FAQ

Is the formula in minutes or hours?

Hours. kcal = MET × weight (kg) × hours. Half an hour is 0.5. Multiplying by minutes gives a figure 60 times too large — a 30-minute brisk walk would come out above ten thousand calories, obviously wrong, yet still just a number on screen.

What is a MET value?

A MET (metabolic equivalent) is how many times the energy cost of an activity exceeds resting. 1 MET is sitting still; a brisk walk is about 5 and jump rope about 10. The values come from the usual bands in the Compendium of Physical Activities and are population averages; one or two tenths of variation between people is normal.

Net or total — which should I look at?

Depends on the question. Fitness apps usually report total (including the resting metabolism for that time), while “how much extra did this session burn” is the net figure — total minus 1 MET × weight × hours. For a weight-loss deficit the net figure is the more honest contribution.

Can the fat-equivalent row be treated as fat lost?

No. It simply converts calories to grams at 7700 kcal/kg, saying how much fat that energy is equivalent to. The fat actually lost depends on diet, resting metabolism and post-exercise compensation, not on one session.