Calories burned,
from the actual source
574 activities with 1,109 measured intensity levels, straight from the 2024 Adult Compendium of Physical Activities — the research dataset the calculator sites quietly use. Free, no signup.
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The hardest things in the Compendium
Ranked by MET — the energy cost relative to sitting still.
| Activity | MET | kcal/hr at 70 kg |
|---|---|---|
| Rollerblading | 15.5 | 1,139 |
| Taekwondo | 14.3 | 1,051 |
| Ski ergometer | 14.25 | 1,047 |
| Running uphill | 13.4 | 985 |
| Blackbox Immersive virtual reality exergaming… | 13 | 956 |
| Running curved treadmill | 13 | 956 |
| Triathlon | 13 | 956 |
| Biathlon training | 12.8 | 941 |
Why the numbers here differ from your watch
Every calorie figure on this site comes from one place: the 2024 Adult Compendium of Physical Activities, a research dataset that assigns each of 1,100+ activities a measured MET value — the ratio of its energy cost to sitting quietly. Multiply by body mass and time and you have an estimate that is transparent and reproducible.
Wearables use heart rate and proprietary models instead, which is why two devices on the same wrist disagree. Neither approach is "the truth": a MET-based figure is a population average, and your own metabolism, technique and fitness move the real number around. What this site gives you is the published reference figure, the equation used, and the full range so you can see how wide the uncertainty actually is.