How many calories might you burn if you jogged for 30 minutes, or walked up and down stairs during your work break? Choose a category of activities, then enter your weight and the number of minutes to estimate how many calories youll burn. Compare the result to the same amount of time sitting quietly. The calculations are based on Metabolic Equivalent (MET) intensity levels, where 1 MET is the value for sitting quietly. While only an estimate, it is a great way to compare different types of exercises.