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Calculate gross and net calories burned across hundreds of physical activities, resistance training, and endurance sports using the 2024 Compendium of Physical Activities MET database.
Calories Burned (kcal) = MET × Weight (kg) × Duration (hours).Burn Rate (kcal/min) = (MET × 3.5 × Weight in kg) / 200.Resting Burn = 1.0 MET × Weight (kg) × Duration (hours).Net Exercise Calories = Gross Exercise Calories - Resting Baseline Burn.One MET represents the rate of energy expenditure while sitting quietly at rest, defined physiologically as 1 kcal/kg/hour or 3.5 mL of oxygen consumption per kg of body mass per minute (3.5 mL O2/kg/min).
Gross calories include the total energy burned during exercise, which includes the calories you would have burned just staying alive at rest. Net calories subtract your resting BMR, showing the true additional burn caused solely by the exercise.
Wrist trackers rely on optical heart rate and motion algorithms that can overestimate caloric expenditure by 20% to 40% due to cardiovascular drift, elevated body temperature, and arm movement artifacts.
EPOC represents the elevated metabolic rate post-exercise required to clear lactate, restore myoglobin oxygen, and replenish ATP/CP stores. Heavy HIIT and lifting elevate EPOC by 6% to 15% for up to 12–24 hours.