Sports Calorie Burn Calculator
Uses Metabolic Equivalent of Task (MET) values from the 2011 Compendium of Physical Activities. Formula: Calories = MET × weight (kg) × time (hours).
Calories Burned
This tool is for informational purposes only and does not constitute medical advice. Actual calorie burn varies with individual fitness level, body composition, and exercise intensity. Consult a registered dietitian or sports medicine professional for personalized guidance.
MET Value Reference
| Activity | MET | Intensity |
|---|---|---|
| Running, 8 mph | 13.5 | Vigorous |
| Running, 6 mph | 10.0 | Vigorous |
| Cycling, moderate | 8.0 | Vigorous |
| Swimming laps | 5.8 | Moderate |
| Basketball | 6.5 | Vigorous |
| Soccer | 7.0 | Vigorous |
| Tennis, singles | 7.3 | Vigorous |
| Golf, walking | 4.3 | Moderate |
| CrossFit / HIFT | 8.5 | Vigorous |
| Yoga, Hatha | 3.0 | Light |
MET = Metabolic Equivalent of Task. 1 MET ≈ resting metabolic rate (3.5 mL O2/kg/min).
References & Methodology
- Ainsworth, B. E., et al. (2011) — "2011 Compendium of Physical Activities: A second update of codes and MET values." Medicine & Science in Sports & Exercise 43(8):1575-1581. Authoritative MET values for 800+ activities.
- Centers for Disease Control and Prevention (CDC) — Physical activity guidelines and intensity classifications (light <3 MET, moderate 3–6 MET, vigorous >6 MET).
- U.S. Department of Health and Human Services (2018) — Physical Activity Guidelines for Americans, 2nd ed. Weekly aerobic and muscle-strengthening targets for adults.