Calories Burned by Activity Calculator
Calculate calories burned for any activity using MET (Metabolic Equivalent of Task) values — the most scientifically validated method for activity calorie estimation.
What is MET?
MET (Metabolic Equivalent of Task) represents the energy cost of an activity relative to resting. 1 MET = sitting quietly. 3.5 METs = leisurely walking. 10 METs = vigorous running. Calories = MET × weight (kg) × time (hours).
Accuracy Limitations
MET-based estimates assume average body composition and efficiency. Actual calorie burn varies by 15–20% between individuals of the same weight due to fitness level, muscle mass, and exercise economy. A fit runner burns fewer calories at 10 km/h than an unfit one — their body is more efficient.
Exercise and Diet
Exercise contributes 20–30% of most people's total energy expenditure. Diet changes are more controllable and consistent for weight management. However, exercise provides metabolic, cardiovascular, and mental health benefits far beyond its calorie contribution.
Progressive Overload and Recovery
For sustained fitness improvements, progressive overload (gradually increasing training load over time) combined with adequate recovery is essential. The principle: the body adapts to a training stimulus, then requires a new stimulus to continue improving. Without progressive overload, fitness plateaus. Without adequate recovery, overtraining prevents adaptation and increases injury risk. Signs of overtraining: persistent fatigue, declining performance despite consistent training, increased rest
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