Exercise calorie calculator
Alma estimates the calories for your activity, weight, and time.
How this works, sources, and questions
How it works
Alma uses activity MET values from the 2024 Adult Compendium of Physical Activities. Total session calories = MET × weight in kg × hours. Above resting = (MET − 1) × weight in kg × hours. Per minute uses the unrounded total divided by minutes. These are population estimates; individual energy use varies. The source covers ages 19 to 59. This is educational arithmetic for generally healthy adults. If you’re pregnant, breastfeeding, have a medical condition or a history of eating disorders, ask a clinician or registered dietitian for guidance.
Evidence
Each activity uses one published Compendium row. One MET is defined as 1 kcal per kg per hour. The Compendium standardizes activity energy estimates for population research; it doesn’t measure your personal energy use.
- 2024 Adult Compendium of Physical Activities: activity codes and MET values
- Compendium: definition of one MET
- 2024 Adult Compendium: ages covered
- Compendium: limits of standard MET estimates
- Pontzer et al. Constrained total energy expenditure, 2016
Updated
Common questions
What does above resting mean?
The session total includes the energy you would use at rest during that time. Alma subtracts one MET to estimate the amount above resting.
How precise is the estimate?
MET values are standardized population estimates. Your effort, fitness, and body composition can change your energy use. Alma doesn’t add an error percentage.
Does the session total equal the increase in daily calories?
Your body can adjust energy use as activity changes. Pontzer and colleagues observed daily energy use plateauing at higher activity levels. Alma’s session estimate helps with fueling and planning; it doesn’t predict your whole day.
Who are these estimates for?
The Adult Compendium covers ages 19 to 59. For anyone outside that age range, during pregnancy or breastfeeding, or with a medical condition or eating disorder history, a clinician or registered dietitian can give individual guidance.