200+ 活动 + MET（代谢当量）公式，按体重计算精确消耗。
MET values per the 2011 Compendium of Physical Activities (Ainsworth et al.)
70 kcal
140 kcal/hr
2.3 kcal/min
3.9 g
Formula: kcal = MET × weight (kg) × duration (hours). MET = Metabolic Equivalent of Task (1 MET = 1 kcal/kg/hr, the energy cost of sitting quietly).
Estimates assume average effort for the activity. Actual calories burned vary with intensity, fitness level, terrain, weather, and individual metabolism. Use as a general guide, not a precise measurement.
| Activity | MET | kcal/hour |
|---|---|---|
| Walking, 2.5 mph (slow) | 3 | 204 |
| Walking, 3.5 mph (brisk) | 4.3 | 292 |
| Walking, 4.5 mph (very brisk) | 7 | 476 |
| Running, 5 mph (12 min/mile) | 8.3 | 564 |
| Running, 6 mph (10 min/mile) | 9.8 | 666 |
| Running, 8 mph (7.5 min/mile) | 13.5 | 918 |
| Bicycling, 12-13.9 mph | 8 | 544 |
| Bicycling, 14-15.9 mph | 10 | 680 |
| Swimming, freestyle, moderate | 9.8 | 666 |
| Yoga, Hatha | 3 | 204 |
| Yoga, Vinyasa/Power | 5.5 | 374 |
| Weight lifting, vigorous | 8 | 544 |
| Elliptical, moderate | 5 | 340 |
| Basketball, game | 8 | 544 |
| Tennis, singles | 8 | 544 |
| Gardening | 4 | 272 |
Reference values per the 2011 Compendium of Physical Activities. Ainsworth BE, et al. Med Sci Sports Exerc 2011; 43(8).
按 Compendium of Physical Activities MET 值：
| 活动 | MET | 30 分钟消耗 | 60 分钟消耗 |
|---|---|---|---|
| 慢走 (3 mph) | 3.5 | 129 | 258 |
| 跑步 (6 mph) | 9.8 | 360 | 720 |
| 骑自行车 (中速) | 7.5 | 276 | 551 |
| 游泳（自由泳） | 8.3 | 305 | 610 |
公式：卡路里/分钟 = MET × 体重(kg) × 3.5 / 200。MET 3.5 = 静坐。跑步 8 min/mile ≈ MET 11.5，HIIT 可达 MET 14+。来源：Compendium of Physical Activities (Ainsworth 2024)。
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
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A calories burned calculator is a free fitness tool that estimates how many calories you burn during physical activity. Our calories burned calculator uses the MET formula (kcal = MET × weight in kg × duration in hours) with MET values from the 2011 Compendium of Physical Activities. The calories burned calculator covers 50+ activities including walking, running, cycling, swimming, strength training, yoga, and sports, with values for both metric and imperial units.
How it works
Our calories burned calculator uses the MET formula and the 2011 Compendium of Physical Activities to estimate energy expenditure for 50+ activities.
Type your weight in kilograms or pounds. The calories burned calculator uses this directly in the MET formula, so heavier users naturally burn more calories per minute for the same activity. Switch between kg and lb without losing precision.
Choose from 50+ activities organized by category (Walking, Running, Cycling, Swimming, Strength, Cardio, Sports, Daily). Each option shows its MET value, which is the metabolic equivalent cost of the activity. The calories burned calculator uses MET values from the 2011 Compendium of Physical Activities (Ainsworth et al., Med Sci Sports Exerc 2011; 43(8)).
Type how long you exercised, in minutes or hours. The calories burned calculator handles both. The total recalculates instantly as you change any input.
The calories burned calculator shows total kcal burned, kcal per hour, kcal per minute, and approximate grams of fat burned (assuming ~50% of energy from fat at moderate intensity). It also shows the formula used.
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