Frequently asked questions
What is a MET value and how is it used?
MET stands for Metabolic Equivalent of Task. It represents the energy cost of an activity relative to sitting quietly (which is 1 MET). The calorie formula uses MET to scale energy expenditure: calories/min = MET × 3.5 × body weight (kg) ÷ 200. Running at 6 mph has a MET of 9.8, meaning it burns 9.8 times more oxygen than rest.
How accurate are these calorie estimates?
MET-based estimates are approximations accurate to within 15–20% for most people. Actual calories burned vary with fitness level, body composition, exercise technique, temperature, and terrain. A heart rate monitor provides a more individualized reading. These values are best used for relative comparison between activities.
Does body weight affect calories burned?
Yes, significantly. A heavier person burns more calories doing the same activity for the same duration because moving more mass requires more energy. A 90 kg person burns about 29% more calories than a 70 kg person doing the same exercise at the same intensity.
Are these calories in addition to my resting metabolism?
MET-based calculations include your resting metabolic rate. To find the extra calories burned from exercise alone (above what you would burn sitting), subtract 1 MET worth of calories from the total: subtract (3.5 × weight in kg ÷ 200) × duration from the result.
Why does running burn so many more calories than walking?
Running engages more muscle groups simultaneously and requires propelling your body off the ground with each stride, demanding substantially more energy per minute. The MET values reflect this: running at 6 mph (MET 9.8) burns roughly three times more calories per minute than brisk walking at 3 mph (MET 3.5).
Should I eat back the calories I burn during exercise?
It depends on your goal. For weight loss, eating back all exercise calories negates the deficit. For maintenance or muscle building, partial replacement (50–75%) is common advice. Remember that calorie estimates have a margin of error, so avoid eating back the full calculated amount if weight loss is your goal.
What is the difference between gross and net calories burned?
Gross calories include your basal metabolism (what you burn just existing). Net calories are only the additional calories from the exercise itself. This calculator shows gross calories (the MET-based total). To get net, subtract about 1 calorie per kg per hour from the result.