Calories burned, estimated for your day.

How this estimate works

Fat Gone stores an intensity value, called a MET, for each activity. One MET represents approximate resting energy use; a higher MET indicates more energy used during the same time. The app estimates basal metabolic rate (BMR) from age, height and weight, then calculates activity energy as BMR ÷ 24 × MET × hours. The calculator above follows that default app method. The app also offers a Harris–Benedict BMR option, so your in-app figure can differ if you choose it.

The default BMR estimate uses the Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then +5 or −161 according to the selected formula parameter. It is an estimate of energy use at rest, not a measured metabolic rate. Fat Gone rounds BMR and then the final calorie result, so small differences from other calculators are expected.

For example, a 35-year-old person using the female parameter at 75 kg and 170 cm has an estimated BMR of 1,477 kcal per day. Thirty minutes of brisk walking at 4.8 MET is about 148 kcal by the app’s method. Walking speed, hills, load and individual physiology can change actual expenditure. Treat the figure as a planning aid, not a precise measurement or a promise of weight loss.

Everyday activity intensity guide

The choices below come from the activity catalog bundled with the Fat Gone Flutter app. Pick the description closest to what you actually did. A quick walk and a slow stroll should not share a calorie estimate, even when both last 30 minutes.

Walking

A moderate walk on level ground is 3.8 MET in the app catalog, while brisk walking at 3.5–3.9 mph is 4.8 MET. If your route has slopes or you carry a load, choose a more specific activity in the app. The time actually spent moving matters more than the distance alone in this calculator.

Cycling and running

Easy self-selected cycling is 4.3 MET; moderate cycling is 7.0 MET. Running around 5 mph is 8.5 MET. Conditions such as wind, gradient and stops can make a real ride or run differ substantially from these broad categories.

Housework and gardening

Vacuuming at moderate effort is 3.0 MET, and raking leaves at moderate effort is 4.0 MET. These activities count as movement, but time and effort vary a lot. Estimate only the minutes spent actively doing the task, rather than the whole time set aside for it.

What the result can and cannot tell you

This tool estimates gross energy expenditure, which includes resting energy use during the activity. To compare a session with doing nothing for the same duration, subtract the estimated resting portion (BMR ÷ 24 × hours). Neither number is a direct measurement. MET values describe typical activity intensity, while the BMR formula predicts resting expenditure from population data.

Do not convert a single activity estimate directly into expected weight loss. Body-weight change depends on overall intake, expenditure and many other factors over time. The useful habit is to log comparable activities consistently and look for a sustainable pattern. If you are managing a health condition, pregnant, or recovering from an injury, use advice from a qualified clinician when planning activity.

Sources and product method

The selected codes and MET values are from the Fat Gone app’s bundled activity data. The app cites the Compendium of Physical Activities for activity intensity. Its default BMR calculation follows the Mifflin–St Jeor equation. Values are reviewed against the app source when this page changes; the live app remains the source of truth.

Prepared by CreamSoft, maker of Fat Gone. Activity values and method reviewed: 2026-10-01