How Calories Are Calculated
This calculator uses METs (Metabolic Equivalent of Task). One MET = calories burned at rest (about 1 calorie per kg per hour). Activity MET values are multiples of resting rate. Formula: Calories = MET × weight (kg) × duration (hours).
Common Activity METs
Walking (5 km/h): 3.5 METs
Running (8 km/h): 8 METs
Running (12 km/h): 11.5 METs
Cycling moderate: 6 METs
Swimming: 7 METs
Weight training: 5 METs
HIIT: 8-12 METs
Accuracy Considerations
Estimates have ±20% variation due to individual metabolism, fitness level, exercise intensity, muscle mass, and technique efficiency. Heavier people burn more calories. Fitter people may burn slightly fewer at same intensity (more efficient). Use as general guide, not exact measurement.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Running, rowing, jump rope, and HIIT burn 600-900 cal/hour for a 70kg person.
Depends on goal. For fat loss, eat 50-75% back. For maintenance/muscle gain, eat 100% back.
Yes, EPOC (afterburn) adds 5-15% for moderate exercise, up to 20% for intense HIIT.
Cardio burns more during activity. Weights build muscle, increasing daily calorie burn long-term.
Typically ±10-25% accurate. Heart rate-based estimates are better than step-based only.