WeightLogCalories burned calculator
Add what you did and for how long. The calculator estimates the energy each activity used and adds it up.
Total burned
–kcal
Add an activity to see the estimate.
Estimates for adults aged 20 and over. The real figure depends on effort, fitness and terrain.
How it's calculated
Every activity has a MET value: its energy use compared with rest, so 4 MET means four times as much. The calculator takes your basal metabolic rate per hour from the Mifflin–St Jeor equation, multiplies it by the MET value and the time, and drops the decimals, just like the app.
kcal = BMR ÷ 24 × MET × hours
Source: most MET values come from the Compendium of Physical Activities (Ainsworth and colleagues, 2011; Herrmann and colleagues, 2024). The Compendium counts 1 MET as about 1 kcal per kilogram of body weight per hour. WeightLog uses your own basal metabolic rate instead, so your age, height and sex count too.
MET values
The values WeightLog uses for each activity.
| Activity | MET |
|---|---|
| Leisurely walking | 2.3 |
| Brisk walking | 4.8 |
| Jogging | 7 |
| Running | 11 |
| Hiking | 5.3 |
| Cycling | 7.5 |
| Swimming (butterfly) | 13.8 |
| Dancing | 5 |
| Roller skating | 7 |
| Golf | 4.8 |
| Softball | 4 |
| Badminton | 4 |
| Football (soccer) | 10 |
| Basketball | 8 |
| Volleyball | 6 |
| Cricket | 4.8 |
| Frisbee | 3 |
| Skiing | 7 |
| Boxing | 5.5 |
| Tennis | 7.3 |
| Table tennis | 4 |
| Martial arts | 5.3 |
| Rock climbing | 5 |
| Wrestling | 6 |
| Yard work | 4 |
All six calculators, inside the app
WeightLog has these calculators built in, next to your weight log. They remember what you entered last time, so a quick check takes seconds.
More calculators
BMI
Your body mass index and the healthy weight range for your height.
Body fat
An estimate from neck, waist and hip measurements with the U.S. Navy method.
Daily calories
Your basal metabolic rate and the calories to maintain, lose or gain weight.
Heart rate zones
Your estimated maximum heart rate and five training zones in beats per minute.
Waist-to-height ratio
How your waist compares with your height: a quick check of fat around the middle.
