Estimate activity energy from referenced MET values, body weight and duration, with clear gross/net totals and optional multi-activity sessions.
01 / ACTIVITY & DURATION
Search 158 sourced activities by name or category, with common activities first. Choose active duration or distance with a sourced speed category. Record breaks separately in a multiple-activity session.
02 / ACTIVITY ENERGY
Calculate to compare gross energy with energy above the resting reference.
03 / METHOD & LIMITATIONS
Gross kcal = MET × 3.5 × body weight (kg) × minutes ÷ 200, using a 3.5 mL/kg/min resting oxygen reference and approximately 5 kcal/L oxygen. Net kcal replaces MET with MET − 1. The common MET × kg × hours shortcut differs by about 5%; this calculator consistently uses the oxygen-based convention.
The 2024 Adult Compendium is a population reference, primarily for adults 19–59, not an individual calibration for children, older adults or medical needs. Fitness, body composition, terrain, technique and breaks change expenditure. This is not laboratory or smartwatch-level accuracy. Do not automatically add gross exercise calories to an activity-adjusted daily calorie estimate.
2024 Adult Compendium of Physical ActivitiesEnter your values locally; no inputs are uploaded.
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Choose activity and intensity, enter body weight and active duration, then calculate. Advanced options include net energy, custom MET, selected distance timing and multiple activities.
Beginner-friendly controls, optional advanced settings, transparent estimates and private browser-local calculation.
Inputs are processed locally in your browser; no photos, uploads or personal profiles are required.
Gross kcal = MET × 3.5 × body weight in kilograms × duration in minutes ÷ 200. This uses a standard 3.5 mL/kg/min oxygen reference and approximately 5 kcal per liter of oxygen. The simpler MET × kg × hours convention differs by about 5%.
Gross energy includes the conventional resting energy used during the activity. Net energy subtracts a 1-MET resting reference for the same duration, using MET minus one. Gross and net are alternative descriptions of the session and must not be added together.
The curated preset values and activity codes come from the 2024 Adult Compendium of Physical Activities. The result breakdown links each preset to its published category. Different intensity or technique can justify a different entry; custom MET values are explicitly user-supplied.
Selected walking, running and cycling presets infer duration from distance at a disclosed constant representative speed: 3, 5 or 12 mph. Distance does not create a separate physiological model, and terrain, stops, wind and changing pace are not accounted for.
Yes. Add up to ten non-overlapping activities with a combined duration no greater than 24 hours. The calculator sums each activity’s gross and net estimates, not the average MET multiplied by an unrelated duration. Record breaks separately.
MET values are population references, not a personal laboratory calibration or smartwatch measurement. The adult source is primarily for ages 19–59. Fitness, age, body composition, technique and conditions affect actual expenditure. Avoid double-counting gross activity calories inside an already activity-adjusted daily energy estimate.