Activity Calorie Calculator
Estimate walking, running, and cycling energy at a selected pace, with separate totals for activity above rest and energy including rest.
Published by Reeve Editorial Team · Methods and sources updated
Uses the 2024 Adult Compendium for ages 19–59. Other age groups need an age-appropriate reference.
Energy above rest
103 kcal
The additional energy associated with this activity.
Total during the activity
140 kcal
Includes approximately 37 kcal of resting energy.
Activity reference: 2024 Compendium, code 17190 · 3.8 METs.
Inputs stay in this tab. Saving keeps a copy on this device until you reset or clear it.
These estimates vary with terrain, technique, fitness, and conditions. Usual activity may already be included in your TDEE; avoid adding the same exercise twice.
How this tool works
The selected activity uses a MET value from the 2024 Adult Compendium. Total kcal = MET × 3.5 × weight in kg ÷ 200 × minutes. Energy above rest uses MET − 1 in the same equation.
The conventional one-MET baseline approximates resting energy; it is not a measurement of your personal resting metabolism. This version uses the adult reference for ages 19–59. Actual expenditure varies with terrain, fitness, technique, and conditions.
Sources
Frequently asked questions
Should I add the whole result to my daily target?
Usual activity may already be included in your TDEE. Adding the same activity again can count it twice.
Why does my watch give a different result?
Devices and tables use different inputs and assumptions. These are estimates rather than interchangeable measurements.