Energy spent during exercise, calculated using MET values.Calories Burned Calculator
Frequently asked questions
What are MET values and how are they used?
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. A MET of 1 is sitting quietly; running is ~8–11 METs. Calories burned = MET × weight(kg) × duration(hours).
How accurate are calorie burn estimates?
Population-averaged METs produce estimates within ±10–15% for most people. Fitter individuals burn fewer calories at a given intensity because their bodies are more efficient.
Why does body weight affect calories burned?
Heavier bodies require more energy to move. A 90 kg person burns roughly 35% more calories running at the same pace as a 65 kg person, all else being equal.
Should I eat back calories burned during exercise?
Partially. Most nutrition plans already factor in a moderate activity level. Eating back 50–75% of exercise calories is a safe strategy to avoid over-compensating, which is a common cause of stalled progress.
Put it all together
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