Understanding Calories Burned & METs

Every activity you perform, from sleeping to running a marathon, requires energy. This energy is measured in calories. This calculator uses a metric called Metabolic Equivalent of Task (MET) to estimate how many calories you burn during physical activity. A MET is a ratio of your working metabolic rate relative to your resting metabolic rate.

• 1 MET is the energy you expend at rest, like sitting quietly. Your Basal Metabolic Rate (BMR) is the total calories burned at 1 MET over 24 hours.
• An activity with a MET value of 5 means you are burning 5 times the energy you would be burning at rest.

How is Calorie Expenditure Calculated?

The calculation is based on a standard formula that combines your body weight, the activity's MET value, and the duration of the activity:

Calories Burned/Minute = (MET × Weight in kg × 3.5) / 200

Our calculator performs this calculation for you, converting units as needed and multiplying by the total minutes of your activity to give you the final result.

How to Use This Information

Knowing how many calories you burn during exercise is a powerful tool for weight management. By balancing your 'calories in' vs. 'calories out,' you can work towards your fitness goals.

• For Weight Loss: You need to create a calorie deficit, meaning you burn more calories than you consume. Use this calculator to see how different activities contribute to your daily expenditure.
• For Weight Maintenance: Your calorie intake should roughly match your total daily expenditure.
• For Planning Workouts: Compare different activities to see which are most effective for burning calories in the time you have. A more detailed tool for planning runs is our Pace Calculator.

Remember, total daily expenditure also includes the calories you eat, digest, and your BMR. For a comprehensive look at your total daily needs, try our Calorie Calculator.