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Activity calorie calculator
Activity calories are rough estimates. Use them to compare activities, not as an exact amount you must eat back.
Enter your values. Inputs never leave your browser.
What MET values mean
A MET describes the energy cost of an activity relative to rest. The calculator combines the selected MET, duration and body weight.
Actual energy use varies with pace, efficiency, terrain, fitness, temperature and equipment. Two people doing the same activity can differ.
Avoid double counting
If your daily calorie target already includes an active lifestyle, adding every exercise estimate may count movement twice.
Choose either a stable activity-adjusted target or a cautious day-by-day approach and compare it with your longer-term trend.
Use the estimate practically
Activity supports health for many reasons beyond calorie expenditure. Avoid choosing movement only to erase food.
For medical conditions, rehabilitation or high-level training, personalised advice is more appropriate.
Frequently asked questions
Are smartwatch calories exact?
No. Wearables also estimate from algorithms and sensor data and can vary substantially.
Should I eat all activity calories back?
Not automatically, especially if your baseline target already includes your usual activity.
What is a MET?
It is a standard way to express activity intensity relative to resting energy use.
Method and sources
Content reviewed 15 July 2026. The calculation runs entirely in your browser; inputs are not sent to Nouravo.
- European Food Safety Authority: Dietary Reference ValuesEuropean reference framework for energy and nutrient values.
- Compendium of Physical ActivitiesPublished MET values used to compare activity intensity.