Calories Burned by Activity Calculator

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).

What's the key thing to understand about 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.

What do I need to know about 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.

What's the key thing to understand about 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 resting heart rate, disturbed sleep, and mood changes such as irritability or loss of motivation. If these signs persist for more than a week or two, reduce training volume and intensity, prioritise sleep and nutrition, and consider a full rest week before resuming progressive overload.