Calories Burned by Activity Calculator

This calculator uses the concept of **Metabolic Equivalent of Task (MET)**. One MET is the amount of energy you expend while sitting quietly. An activity's MET value indicates how many times more energy that activity requires compared to resting.

The formula generally used is derived from oxygen consumption estimates (see 'How Calories Burned Are Calculated' section for details):

Calories Burned per Minute = (MET * 3.5 * Body Weight in kg) / 200

This result is then multiplied by the duration of the activity in minutes to get the total estimated calories burned.

MET stands for **Metabolic Equivalent of Task**. It's a standard unit used to estimate the intensity and energy cost of physical activities. Think of it as a multiple of your resting metabolic rate.

• 1 MET: Energy used while sitting quietly.
• 3 METs: Activity requires 3 times the energy of resting (e.g., walking at a moderate pace).
• 7 METs: Activity requires 7 times the energy of resting (e.g., jogging).

The MET values used in this calculator are based on averages from scientific research, primarily the Compendium of Physical Activities.

This calculator provides a **good estimate** based on standardized MET values and the established formula. However, the actual number of calories you burn can be influenced by several individual factors, including:

• Your specific physiology: Age, sex, body composition (muscle burns more calories than fat), and overall fitness level.
• Exact intensity: Performing an activity more or less vigorously than the average MET value assumes.
• Environmental factors: Temperature, terrain (e.g., hills).

Therefore, consider the result a helpful guideline rather than a precise measurement.

It simply takes more energy (and therefore burns more calories) to move a heavier body compared to a lighter one. Imagine carrying a heavy backpack while walking – you'll expend more effort. Your body weight is a direct factor in the calculation used by this tool to estimate energy expenditure during activity.

Yes, understanding calorie expenditure from exercise is a crucial part of weight management. Weight loss generally occurs when you consistently burn more calories than you consume (creating a calorie deficit).

This calculator helps you estimate the 'calories out' side of the equation related to physical activity. To effectively plan for weight loss, you should use this information alongside an understanding of your daily caloric needs (see our Daily Calorie Calculator) and tracking your dietary intake.

Estimating calorie burn for strength training using METs is less precise than for steady-state aerobic activities. The MET values provided (like 'Weight lifting, general') are averages and the actual burn depends heavily on:

• The specific exercises performed.
• The amount of weight lifted.
• The intensity (how hard you're working).
• The length of rest periods between sets.

Furthermore, a major benefit of strength training is building muscle mass, which increases your resting metabolic rate (BMR), meaning you burn more calories even when you're not exercising. This "afterburn" effect and long-term metabolic increase aren't fully captured by simple MET calculations during the workout itself.