What This Calculator Does
Calculate calories burned across activities including running, walking, cycling, HIIT, swimming, and weight training using MET values.
How to Use This Calculator?
- Select Activity & Intensity
- Enter Body Weight (kg)
- Enter Duration in Minutes
- Click Calculate Calories Burned
Formula & Calculation Logic
Calories Burned = MET * Weight (kg) * (Duration in Mins / 60)
Worked Example & Walkthrough
70 kg person running at 10 km/h (MET 9.8) for 45 mins => 9.8 * 70 * (45/60) = 515 kcal burned.
In-Depth Comprehensive Guide
Understanding Caloric Expenditure & MET Values
Calculating calories burned during physical activity is fundamental for managing weight loss, endurance training, and daily energy balance. Energy expenditure is evaluated using MET (Metabolic Equivalent of Task) values established by the Compendium of Physical Activities.
How MET Values Calculate Calories Burned
1 MET represents the rate of energy expended while sitting quietly at rest (approximately 3.5 mL of oxygen consumed per kg of body weight per minute, or 1 kcal/kg/hour). Higher intensity activities consume more oxygen and have higher MET ratings:
- Casual Walking (4 km/h): ~3.0 METs
- Brisk Walking (5.5 km/h): ~4.3 METs
- Leisure Cycling (15 km/h): ~5.8 METs
- Moderate Running (10 km/h): ~9.8 METs
- Vigorous Cycling (25 km/h): ~10.0 METs
- Sprint Running (14 km/h): ~12.8 METs
Formula
Calories Burned = MET × Weight in kg × (Duration in Minutes / 60)
Worked Examples
- Running: A 70 kg runner performing 45 minutes of moderate running (MET 9.8) burns:
9.8 × 70 × (45/60) = 514.5 kcal. - Walking: A 70 kg person walking briskly for 60 minutes (MET 4.3) burns:
4.3 × 70 × 1.0 = 301 kcal. - Cycling: A 70 kg cyclist riding at 20 km/h for 60 minutes (MET 8.0) burns:
8.0 × 70 × 1.0 = 560 kcal.
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