METs Calculator: Estimate Calories Burned
See how your whole workout adds up with our METs calculator. Estimate the calories you burn across activities such as walking, cycling and yoga in one total.
Enter your body weight, choose an activity for each part, and add its active minutes.
Count exercise time only. Add another row whenever the activity or effort changes. The estimate uses broad activity averages and may differ from your workout.
Add each activity to get your workout total
Count exercise time only. Add another row whenever the activity or effort changes.
- Enter your body weight and choose kg or lb.
- Add each activity, choose the closest description, and enter active minutes.
- Calculate to see the total calories for your workout.
See all supported activity choices
This optional table shows the research intensity score used for each choice. It is a general estimate, not a wearable reading.
| Activity choice | Research intensity score (MET) | Source value |
|---|---|---|
| Easy outdoor cycling | 4.3 | Published |
| Moderate outdoor cycling | 7.0 | Published |
| Vigorous outdoor cycling | 9.0 | Published |
| Leisure cycling, 10–11.9 mph | 6.8 | Published |
| Leisure cycling, 12–13.9 mph | 8.0 | Published |
| Fast cycling, 14–15.9 mph | 10.0 | Published |
| Indoor cycling, general | 6.8 | Published |
| Indoor cycling, light (about 50 watts) | 4.0 | Published |
| Indoor cycling, 90–100 watts | 6.0 | Published |
| Indoor cycling, 101–125 watts | 6.8 | Published |
| Indoor cycling, 126–150 watts | 8.0 | Published |
| Spin class | 9.0 | Published |
| Elliptical, moderate effort | 5.0 | Published |
| Elliptical, vigorous effort | 9.0 | Published |
| Stair-climbing treadmill machine | 9.3 | Published |
| Rowing machine, under 100 watts | 5.0 | Published |
| Rowing machine, 100–149 watts | 7.5 | Published |
| Rowing machine, 150–199 watts | 11.0 | Published |
| Rowing machine, 200 watts or more | 14.0 | Published |
| Traditional mat Pilates | 1.8 | Published |
| Pilates — general | 2.8 | Published |
| Hatha yoga | 2.3 | Published |
| Hot yoga | 3.0 | Published |
| Power yoga | 4.0 | Estimated |
| Vinyasa yoga | 2.7 | Published |
| Fast — 120–160 jumps/min | 12.3 | Published |
| Moderate — 100–120 jumps/min (both feet) | 11.8 | Published |
| Slow — fewer than 100 jumps/min (both feet) | 8.3 | Published |
| Double unders or more | 10.0 | Published |
| Backpacking | 7.0 | Published |
| Hiking with a daypack | 7.8 | Published |
| Cross-country hiking | 6.0 | Published |
| Slow walk through fields or hills, without a backpack | 3.8 | Published |
| Normal-pace walk through fields or hills, without a backpack | 5.3 | Published |
| Level walk, 2.8–3.4 mph | 3.8 | Published |
| Brisk level walk, 3.5–3.9 mph | 4.8 | Published |
| Freestyle swimming — fast | 9.8 | Published |
| Freestyle swimming — slow or recreational | 5.8 | Published |
| Backstroke — recreational | 4.8 | Published |
| Breaststroke — recreational | 5.3 | Published |
| Butterfly — general | 13.8 | Published |
How the estimate works
How this estimate is calculated
The calculator estimates each activity from your body weight, active time, and a published activity value, then adds the results. The total includes energy used at rest during that time; the separate “above rest” figure subtracts it.
For each activity: total kcal = MET × body weight in kg × minutes ÷ 60; resting kcal = body weight in kg × minutes ÷ 60; kcal above rest = total kcal − resting kcal. The calculator estimates each row, then adds the rows. Values are rounded after the calculation.
A mixed-workout example
About 229 calories total for 50 active minutes of Elliptical, moderate effort (30 min); Hatha yoga (20 min) at 70 kg body weight. This includes estimated calories at rest; about 170 are above rest.
What the calorie totals mean
The full session total includes estimated calories at rest. “Calories above rest” subtracts that baseline. Figures are rounded separately, so displayed values may not add exactly.
Activities included
Choose the closest listed activity for each part. These broad averages cover adults ages 19–59 and do not adjust for heart rate, machine settings, or effort changes within a row.
Published activity averages for adults ages 19–59; individual energy use varies.
Research behind this estimate
View research sources
These references list the activity values or study methods behind this estimate.
- 2024 Adult Compendium: Bicycling — Activity categories and intensity values.
- 2024 Adult Compendium: Conditioning Exercise — Activity categories and intensity values.
- 2024 Adult Compendium: Sports — Activity categories and intensity values.
- 2024 Adult Compendium: Walking — Activity categories and intensity values.
- 2024 Adult Compendium: Water Activities — Activity categories and intensity values.
Mixed-workout questions
How do I enter a workout with different activities?
Add a row for each activity and enter only the minutes you spent doing it. The calculator adds the estimates for your session.
Why show calories above rest?
Your body uses energy while resting. This separate estimate subtracts that baseline from the full session total.
Explore another activity estimate
Choose another calculator when you want to answer a related question with a different activity or time scale.
- Walking calories calculator — Estimate the walking part of your session.
- Stationary-bike calories calculator — Estimate a stationary-bike session from its activity or power category.
- Heart-rate calories calculator — Use a recorded average heart rate for supported steady cardio.
- Weightlifting Calories Burned Calculator — Estimate the strength-training part of a mixed gym workout.
- TDEE and Maintenance Calorie Calculator — Put this workout in context with your daily maintenance estimate. Avoid counting exercise twice if it is already included in your activity level.