SuCalc
Health & Fitness

Activity Calories Calculator

Updated Aug 26, 2026 Reviewed Aug 26, 2026
Combine activities and estimate gross and net energy expenditure from duration, body weight, and 2024 Compendium MET values.

Multi-activity energy estimate

Enter body weight, activities and duration

The MET equation uses body mass in kilograms internally.

1Activity 1

Reference intensity

4.8 MET

This multiplies one-session results; it does not infer recovery or schedule.

Standardized estimate, not an individual measurement
MET values are population references. Fitness, economy, terrain, equipment, temperature and measurement method can change actual expenditure.

Result

Calculation summary

Enter values to see the result

Your result, breakdown, assumptions, and warnings will appear here.

Live energy preview

Gross and net activity energy

MET × kg × min
Gross energy includes resting metabolism during the activity; net energy subtracts an approximate 1 MET resting baseline.
Gross kcal = MET × 3.5 × body mass (kg) ÷ 200 × minutes
Gross energy
176 kcal
Net energy
140 kcal
Average MET
4.8 MET

How to use this calculator

  1. 1Enter body weight and unit.
  2. 2Add activities, intensities and active minutes.
  3. 3Review gross, net, per-activity and weekly estimates.

Formula

gross kcal = MET × 3.5 × kg ÷ 200 × minutes

Net calories use MET minus 1 to remove approximate resting energy for the same period.

Calculation steps

  • Convert body weight to kilograms.
  • Look up or validate each activity MET.
  • Calculate rows separately and aggregate session and weekly totals.

Worked example

At 70 kg, 30 minutes of brisk walking at 4.8 MET estimates about 176 gross kcal and 140 net kcal.

Assumptions

  • MET values are standardized references.
  • Selected intensity is the duration average.
  • Gross includes resting energy; net subtracts 1 MET.
  • Individual energy use can differ.

Sources

Frequently asked questions

What is gross versus net energy?

Gross includes resting energy during the same time; net subtracts an approximate 1 MET baseline.

Why does my watch differ?

Wearables may use sensors and proprietary personal models, while this tool uses standardized averages.

Can I combine activities?

Yes; each row uses its own MET before totals are summed.

Does this predict fat loss?

No; activity expenditure alone does not determine body-fat change.

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