Different activities burn energy at different rates relative to how much you weigh, measured in METs (metabolic equivalents). This calculator multiplies an activity's MET value by your weight and the time spent to estimate calories burned.
Use this to get a rough sense of the calorie cost of a workout, particularly useful if you're tracking intake and want to understand how much room a training session buys you. Keep in mind MET-based estimates are approximate — a wearable that tracks heart rate during the activity will usually be more accurate for any one individual.
Each activity has a MET (metabolic equivalent of task) value representing how many times more energy it burns than sitting still. Calories burned = MET x weight in kilograms x duration in hours. A brisk walk sits around 3.5 METs, while running or HIIT can reach 8-10 METs.
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