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Daily Activity & Exercise Calorie Calculator (by METs)

Estimate the calories burned by everyday activities and exercise — desk work, standing work, walking, stairs, jogging and more — from your weight, activity time, and intensity (METs). Choose from common activities or enter any METs value, and see equivalents in bowls of rice and grams of body fat.

Input

Estimate the calories burned by daily activities and exercise from your weight, activity time, and intensity (METs). Pick a common activity, or enter a METs value directly. METs are approximate, so treat the result as a reference.

kg
min
Activity / exercise intensity

Result

Estimated calories burned (Slow walking)

95kcal

About 0.4 bowls of rice / about 13 g of body fat

Applied METs

3.0 METs

Activity time

30 min

Weight

60.0 kg

How it works

  • Calories burned are estimated with the common simplified formula "METs × weight (kg) × time (hours) × 1.05". It is a rough estimate that includes the resting metabolic component.
  • METs express activity intensity as a multiple of the resting state. This tool lets you pick reference values such as rest 0.9, desk work 1.5, standing work 2.5, slow walking 3.0, stair climbing 4.0, and jogging 7.0, or enter any METs value directly.
  • The METs values are estimates based on representative figures from sources such as Japan's National Institute of Health and Nutrition's revised compendium of physical activities; intensity varies for the same activity depending on speed and load.
  • As a reference, results also show equivalents using about 234 kcal per bowl of rice and about 7.2 kcal per gram of body fat ("bowls of rice" and "grams of body fat"). These conversions are approximate.
  • Actual calorie burn varies with body size, muscle mass, age, temperature, and movement efficiency, so the displayed figures differ from person to person even under the same conditions.
  • The displayed numbers are reference values for health management. If you have any health concerns or chronic conditions, or plan to greatly increase your activity level, consult a doctor or specialist.