How this calculator works
A MET expresses an activity as a multiple of standard resting energy expenditure. This tool uses representative values from the 2024 Adult Compendium and reports both gross energy and the smaller net amount above rest.
The Compendium was designed to standardise research estimates, not to measure one person precisely. Economy, technique, terrain, resistance, fitness and true resting metabolism can all shift actual expenditure.
Gross kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes. Net activity kcal subtracts the estimated 1-MET resting energy that would occur during the same time.
How to use the result
Use the estimate to compare sessions, not to “earn” an exact amount of food. Exercise machines and watches also estimate and may include or exclude resting energy differently.
Choose the activity description that best matches the sustained portion of the session. For mixed workouts, calculate segments separately rather than assigning the hardest minute to the entire workout.
Get a more reliable result
Choose the activity that best represents the average effort, enter active minutes only and use current body weight. MET values describe group averages. For intervals or mixed sessions, calculate meaningful segments separately rather than assigning the hardest moment to the full workout.
Common errors that change the answer
- Counting total gym time when much of it is rest, setup or conversation.
- Using vigorous MET for an entire session because a few minutes felt vigorous.
- Adding gross activity calories to a maintenance target that already includes normal exercise.
What to do next
- Enter active minutes rather than total time at the venue.
- Use net calories when adding exercise above a daily maintenance estimate.
- Keep the same method when comparing sessions over time.
Guides that support this calculator
Frequently asked questions
Why are gross and net calories different?
Gross includes energy you would have used at rest. Net subtracts approximately 1 MET for the same duration.
Are smartwatch calories more accurate?
Not necessarily. A device can add heart rate and movement data but still relies on algorithms with individual error.
Can I add this result to my calorie target?
Be cautious: many maintenance estimates already include typical activity. Adding the full number can double-count movement.