How it works

A useful distinction

Compare gross with gross energy

For 70 kg over 60 minutes at 3 METs, the adult formula estimates 220.5 gross kcal and 147 above resting. Comparing the first with a device’s active-calorie display can create an apparent discrepancy.

Interpreting activity calorie estimates

An activity-energy estimate depends on the selected activity, duration, and body measurements. Check whether the chosen mode uses a reference activity value or a distance-and-speed model. Two activities with the same duration can produce different estimates because their modeled intensities differ. The result is not a direct measurement from a person and should not be treated as exact compensation for food intake.

Activity energy: formula and assumptions

Gross kcal = MET × 3.5 × weight(kg) × minutes / 200.

Gross energy includes resting expenditure. Net energy subtracts one MET for the same time. Select a MET appropriate to the actual activity.

Activity reference estimates: formula and assumptions

Gross kcal=MET×3.5×kg×minutes/200; energy above resting=(MET−1)×3.5×kg×minutes/200.

Selected numerical estimates from the 2024 Adult Compendium for ages 19–59. Activities, intensity, fitness and conditions vary. These are population estimates, not precise personal measurements.

Distance & speed estimate: formula and assumptions

Duration=distance/speed. Estimate energy using the nearest listed level-ground Compendium speed reference.

Finflo selects the nearest documented reference pace (using the center of published speed bands); the chosen pace and MET are shown. This is a discrete approximation, not an interpolated physiological equation. Hills, wind, terrain, drafting and individual differences are excluded.

Activity reference library: formula and assumptions

Adult gross kcal = MET × 3.5 × kg × minutes / 200. Wheelchair gross kcal = MET_WC × 0.992 × kg × minutes / 60.

Original concise labels link to unchanged published 2024 intensity values. Adult and wheelchair activities use different resting-energy baselines; individual energy expenditure can differ substantially.

Worked example

Using the Activity energy example:

Inputs

Measurement system: Metric (kg, cm)
Weight (kg): 70
Activity intensity (MET): 3.5
Duration (minutes): 60

Method

Gross kcal = MET × 3.5 × weight(kg) × minutes / 200.

Result

Example result

Gross energy estimate: 257.25 kcal

Energy above resting estimate: 183.75 kcal

These are illustrative inputs. Change the values to explore a different scenario.

Formula references

References explain the underlying methods; they do not imply endorsement or individual professional review of Finflo.

Common questions

What is the difference between gross and net activity calories?

Gross energy includes resting expenditure during the activity. Net energy subtracts one MET for the same duration.

Does distance mode interpolate a personalized calorie equation?

No. It selects the nearest listed level-ground reference pace. Terrain, wind, fitness and other individual differences are excluded.

Do wheelchair METs use the same calorie conversion?

No. Wheelchair references use the Compendium baseline of 0.992 kcal per kilogram per hour for one MET_WC. Adult oxygen-based MET references use their own baseline.

Prepared by Finflo. See our methodology and editorial policy. Read the relevant professional-advice limitations.

Calories Burned Calculator

Your inputs