Measure consistently
Choose the Compendium description that most closely matches the actual activity and intensity; do not infer an exact MET from a vague label.
MET-based activity energy estimate
Separate gross activity calories from energy above rest.
Use exact Compendium MET entries or a custom MET, compare gross and net energy, scale duration and sessions, and avoid converting a population estimate into promised weight loss.
The calculation runs locally in this browser. Educational outputs do not replace professional assessment, diagnosis, treatment or emergency care.
Method and interpretation guide
Use the calories-burned result as a transparent estimate
Choose the Compendium description that most closely matches the actual activity and intensity; do not infer an exact MET from a vague label. The worksheet exposes its assumptions so the result can be checked instead of accepted as a black box.
Read the assumptions
Gross energy includes standardized resting energy during the session; net energy subtracts one MET. Both depend on a population activity code, not your measured oxygen consumption.
Escalate important decisions
A calculator cannot examine symptoms, medical history, medication effects or measurement quality. Use qualified professional guidance when the decision has health consequences.
Local calculation
Inputs are processed in this browser. No account or external calculator is required to produce the result.
False precision
Extra decimal places do not remove biological variation, input error or limits in the underlying population equation.
Scope
Gross energy includes standardized resting energy during the session; net energy subtracts one MET. Both depend on a population activity code, not your measured oxygen consumption.
Simple by design
Three steps to a clearer number.
Enter your details
Use realistic values in each field. You can change them anytime.
Calculate instantly
The formula runs locally, so there is no account or waiting time.
Use the result
Treat the answer as a practical estimate for your next decision.