Your movement.
Made measurable.
A morning walk, a favourite sport, everyday chores.
Explore the energy you use, with your weight and time.
A little movement. A quick calculation.
Choose an activity, your weight and duration.
Enter weight 1–500 kg, duration 0–1,440 min, and target 0–100,000 kcal.
● Updates as you typeWalking · 70 kg · 30 min
An estimate including resting energyExplore this activity ↗Find your everyday movement.
Pick an activity to calculate and compare.
Walking
Level ground, 4.5–5.5 km/h
Running
Running at 8.0–8.4 km/h
Cycling
Leisure cycling below 16 km/h
Vacuuming
Ordinary vacuuming, moderate effort
Gardening
General garden work, moderate effort
Dog walking
An ordinary walk with a dog
Hiking
Cross-country hiking
Stair climbing
General stair climbing
Sweeping
Sweeping floors or carpets
Mopping
Standing, moderate-effort mopping
Window cleaning
Ordinary window washing
Cooking
Light food preparation, standing or sitting
Washing dishes
Ordinary dishwashing
Lawn mowing
Walking, moderate-effort lawn mowing
Weeding
Moderate-effort weeding
Potting plants
Light potting and transplanting
Badminton
Social singles or doubles
Basketball
Basketball game
Table tennis
General table tennis
Tennis
General tennis, moderate effort
No activities found. Try another search.
What is a MET?
MET describes activity intensity relative to rest, defined as 1 MET. A 3 MET activity uses roughly three times the energy of resting.
How we calculate
kcal = MET × 3.5 × kg ÷ 200 × minEstimates vary with age, fitness, body composition and environment. The 2024 Adult Compendium mainly covers adults aged 19–59. Not intended for medical decisions.
Data source ↗