What is Calorie Burn?
Calorie burn during exercise depends on activity type, intensity, duration and body weight. We use MET (Metabolic Equivalent) values that represent energy expended in an activity compared to rest (1 MET = resting energy expenditure).
Calories = MET × Weight (kg) × Time (hours)
How to Calculate?
The method uses the Compendium of Physical Activities that assigns MET values to hundreds of activities. For example, moderate walking = 3.5 MET, running at 10 km/h = 10 MET. We multiply MET by weight in kg and duration in hours to get total calories burned.
Frequently Asked Questions
What is MET?
MET (Metabolic Equivalent of Task) is a unit measuring physical activity intensity. 1 MET = oxygen consumption at rest (~3.5 mL/kg/min). Light activities have low MET (2-3), moderate 3-6, vigorous >6. Allows comparing energy expenditure between different activities.
How many calories should I burn daily?
Depends on goal. To maintain weight: maintain caloric balance. To lose weight: 500 kcal/day deficit results in ~0.5 kg/week loss. WHO recommends 150-300 min/week moderate activity or 75-150 min vigorous. Combine diet and exercise for best results.
Is the calculator accurate?
Provides estimates based on population averages. Actual precision varies with individual metabolism, body composition, mechanical efficiency and fitness level. More conditioned people may burn fewer calories in the same activity due to efficiency. Use as a guide, not exact value.
Which activity burns most calories?
Intense running (11.5 MET), jump rope (12 MET) and HIIT (10 MET) are among the highest. However, total depends on sustainable duration. Moderate activities for longer periods may burn more total calories than intense for short time. Choose activities you enjoy and can maintain regularly.
Does fasted exercise burn more fat?
Yes, uses more fat as fuel percentagewise, but total calories burned matters more for weight loss. Fasted training may reduce intensity/duration due to lack of energy. Exercise timing is less important than consistency and total caloric deficit throughout the day.