Solverly

Calorie Burn Calculator (MET)

This tool estimates energy expenditure for everyday activities and workouts using standardized metabolic equivalent (MET) values. It’s helpful when planning training, comparing activities by intensity, or checking how much movement offsets a meal—any time you want a realistic picture of calories burned rather than rough guesses.

The Calorie Burn Calculator translates minutes of movement into estimated calories based on body weight and activity intensity, so you can set weekly targets, choose the mix of pace and duration that fits your goals, and fine-tune fueling or weight-management plans. The goal is actionable insight: clearer expectations for each session and a simple way to track progress without complex logging.

Enter your activity, MET intensity, and weight to calculate calories burned per minute, per workout, and per week.

Enter your workout

Quick breakdown

MET used
3.5
kcal per minute
5
Total calories
213 kcal
Weekly total
638 kcal

Results interpretation

We translate activity intensity into calories using a MET-based model. The per-minute number scales directly with body weight and chosen MET. Longer sessions and more weekly frequency increase totals linearly.

  • kcal/min is the best way to compare activities at the same effort and body weight.
  • Weekly total helps plan training blocks and align fueling with energy use.
  • Custom MET lets us match lab or device estimates if we have them.

How it works

We use a standard exercise physiology relationship to estimate energy cost from intensity and body mass. It’s a planning model that favors consistency over precision.

Formulas, assumptions, limitations

kcal/min: k = MET × 3.5 × weight(kg) ÷ 200.

Total calories: K = k × minutes. Weekly: Kw = K × sessions.

Assumptions: steady-state effort; MET reflects actual intensity; conversion 1 lb = 0.45359237 kg.

Limitations: terrain, form, wind, drag, and efficiency vary; device estimates may differ. Use results for training and nutrition planning, not diagnosis.

Use cases & examples

Lunch walk

Walking (moderate, 3.5 MET) • 30 min • 170 lb → ≈ 140 kcal; 5×/wk → ≈ 700 kcal/wk.

Spin class

Cycling (vigorous, 8.5 MET) • 45 min • 150 lb → ≈ 409 kcal; 3×/wk → ≈ 1,228 kcal/wk.

Run build

Running (8.3 MET) • 50 min • 180 lb → ≈ 596 kcal; 4×/wk → ≈ 2,384 kcal/wk.

Calorie burn FAQs

Why does body weight change calories so much?

Moving a larger mass at the same intensity requires more energy, so kcal/min scales with kilograms.

Is vigorous always better?

Higher METs burn more per minute but are harder to sustain and recover from. Mix intensities for adherence and adaptation.

Do wearables replace METs?

Devices estimate intensity from sensors. If you trust a device estimate, enter it via Custom MET to align our results.

How should we use weekly calories?

Pair them with nutrition goals—deficits for weight loss, maintenance for performance, or surplus for muscle gain.

Can we compare two activities?

Yes—switch activities and keep weight and minutes the same. The kcal/min line shows relative cost at equal time.

Does incline matter?

Yes; hills effectively raise MET. Choose a higher intensity level or use a higher Custom MET to represent hills.

Training with METs: A Practical Guide to Estimating Energy Use

We use METs to translate effort into a simple energy estimate that works across activities. While no single model captures every nuance, a consistent approach lets us plan sessions, compare options, and align fueling with our goals without overcomplicating the process.

What METs capture

METs summarize the energy cost of a task as a multiple of resting metabolism. Values come from population studies and lab protocols. Because they’re standardized, they’re perfect for planning—especially when we need a quick answer for “about how many calories will this session cost?”

Choosing intensities that fit

Intensity should reflect purpose. Easy days favor light to moderate METs for aerobic development and recovery; hard days push into vigorous territory for stimulus. We match the intensity to the session goal and our current fitness.

Weekly structure and adaptation

Weekly calories aggregate across sessions and can guide fueling. Large jumps in weekly burn without corresponding recovery often degrade performance. We ramp volume gradually, watch sleep and soreness, and rotate intensities to keep progress steady.

Fueling and the energy balance conversation

Energy balance is simple in theory and dynamic in real life. We pair weekly burn with intake targets, favoring protein for satiety and recovery, and adequate carbs around higher-MET sessions. Hydration and micronutrients support performance, especially in heat and long durations.

When to use Custom MET

If we have lab data, power meters, or trusted device outputs, Custom MET bridges those readings into a common framework. It’s an easy way to keep our planning tool aligned with richer measurements without rebuilding the whole model.

Limitations and good judgment

Terrain, technique, and conditions can shift real energy cost significantly. We treat our estimates as signal, not perfection—good enough to plan, compare, and improve while we collect better personal data over time.