This calculator estimates the calories you burn during an activity from its metabolic equivalent (MET), your body weight, and the duration, using the standard MET energy equation.
Sample input: Weight (kg): 70, Duration (minutes): 30, MET value (walking 3.5, cycling 7.5, running 9.8): 7.5
Calories burned: 276 (Estimated energy expenditure)
At 7.5 METs for 30 minutes at 70 kg, you burn about 276 calories (roughly 552 calories per hour). MET values follow the Compendium of Physical Activities.
A MET, or metabolic equivalent, is the ratio of an activity energy cost to resting metabolism. One MET equals about 3.5 ml of oxygen per kilogram per minute. MET values come from the Compendium of Physical Activities (Ainsworth et al., 2011).
We use the standard equation: calories equal METs times 3.5 times weight in kilograms, divided by 200, multiplied by minutes. Heavier people and longer or harder activities burn more.
Reference values from the Compendium: walking 5 km/h is about 3.5 METs, moderate cycling 7.5, running about 9.8, swimming laps 5.8, vigorous weight training 6.0, and yoga 2.5.
MET-based estimates are population averages and can vary with fitness, terrain, and effort. They are accurate enough for planning but treat the number as an approximation, not a precise measurement.