What this reference estimates
This worksheet describes vigorous calisthenics that include burpees, or vigorous mixed interval exercise that includes burpees. Neither entry measures burpees alone.
The 2024 Adult Compendium covers ages 19–59. Its MET values describe activities in groups. The result is a gross-energy reference, including energy used at rest during the same time; it is not a personal measurement or a prediction of body-weight change.
Method and worked example
Estimated gross kcal = published MET × body mass (kg) × active minutes ÷ 60. The Compendium defines 1 MET as about 1 kcal/kg/hour; pounds are divided by 2.2046 first.
For a person weighing 70 kg, the published activities give these transparent examples:
- 20 active minutes of vigorous calisthenics: 7.5 × 70 × 20 ÷ 60 = 175 kcal.
- 20 active minutes of vigorous mixed HIIT: 11 × 70 × 20 ÷ 60 ≈ 256.7 kcal.
Choose the published activity
The 2024 Conditioning Exercise table lists vigorous calisthenics including burpees (02020) at 7.5 MET and vigorous mixed HIIT including burpees (02214) at 11.0 MET. The latter includes other moves such as mountain climbers and squat jumps; it is not a faster-burpee setting.
Choose the description that matches the activity you actually did. A machine setting, repetition count, jump style, or feeling of effort alone does not assign a new published MET. If your session included distinct activities, calculate each active block separately and add the gross estimates.
Interpret the result
The table does not publish calories per burpee, a burpee-only MET, or a conversion from repetitions per minute to MET. Do not treat the two entries as low and high estimates for a burpee-only set.
MET values are reference descriptions, not readings from your body. Technique, equipment, individual physiology, and interruptions can change actual energy use. A different machine or wearable estimate can disagree because it uses a different model; the difference does not establish which is accurate for you.
Count active time
Enter only minutes spent performing the selected activity. For example, a 35-minute session with five minutes of breaks has 30 active minutes. If effort changed, use the minutes at each matching published activity rather than assigning all time to the hardest part.
Questions and sources
Can I enter 100 burpees instead of minutes?
No. The published entries require time spent in the described mixed activity. Count active minutes; repetitions alone do not determine energy.
Does the result mean calories above rest?
No. The approximation gives gross energy, so the resting portion is included.
Is this my measured calorie burn?
No. It is a group reference calculated from a named MET activity, your entered body mass, and active time.
Sources, accessed 29 September 2026: 2024 Adult Compendium (19–59); Conditioning Exercise (02020, 02214, 02048, 02049, 02068); Unit Conversions.