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There is a difference between going for a leisure ride with your kid and racing in a criterium, even if they both take the same time. MET is a metric that assigns a single value to a particular activity, but, as anyone that has run or cycled frequently knows, the same exercise can vary in intensity significantly depending on the effort. Let's now step back a little bit and look at how MET is calculated and what it really means. It will be a reasonable basis for constructing a new diet plan. You can also visit our BMR (Basal Metabolic Rate) calculator, which will tell you how many calories your body requires for its essential existence. Just remember, it's not a competition, just an indicator. Now, it's time to head to the BMI calculator and check where you place. Input all of these values into the calorie burned formula:Ĭalories = 7 * 60 * 8 * 3.5 * 90 / 200 = 6284 kcalįinally, divide this value by 7700 to obtain your weight loss:Ĭongratulations! Your bike trip just helped you lose 0.82 kg (if burning fat only). Let's say you went for a whole day trip and were biking for 7 hours straight. Let's assume you weigh 90 kg.ĭetermine the duration of the activity. Input your weight into the calories burned calculator. It's only the MET value that changes.Ĭhoose your activity and determine its MET value. We have chosen to calculate the calories burned cycling, but you could calculate the calories burned walking following these same steps. If you want to calculate the weight loss or calorie loss after a certain physical activity, make sure to follow the steps below. Nevertheless, the approximation simplifies calculations so much that a mere 5 percentage difference is an acceptable price to pay. It is not 100% correct since the real equivalence is 1 kcal/(kg * h) = 1.05 MET, as you can check from the initial formula. This equation is based on the approximation that 1 MET = 1 kcal / (kg * h). If you want to run your calculations by hand, you can also use a simplified version of this equation: Our calorie burn calculator uses the formula above for the most accurate estimation of calories burned. Where T is the duration of activity in seconds, and W is your weight in kilograms. So you need another step to answer the question how many calories do I burn a day doing a particular activity? Answering that requires some recalculation and for you to convert milliliters of oxygen to calories before we arrive at the final formula:Ĭalories = T * MET * 3.5 * W / (200 * 60) While the MET values allow us to compare activities, they don't measure energy directly. What exactly is 1 MET, then? It is defined as the ratio of energy spent per unit time during a specific physical activity to a reference value of 3.5 ml O₂/(kg

For example, sleeping has a value of 1 MET while running has a MET of 7.5, so much higher. You can check that by looking at the different MET values for the exercises included in this calorie calculator. The MET value of an exercise is higher the more energy an activity requires.

This measure tells you how many calories you burn per hour of activity, per one kilogram of body weight. This energy expenditure is typically expressed in MET – the metabolic equivalent of a task. The number of calories burned walking is smaller than running or cycling and, e.g., burpees burn even more calories. The energy is consumed in activities such as pumping blood through our system, processing food in our digestive system, and even thinking (the brain burns about 20% of our daily calories).īut when we talk about consuming calories, we tend to think more about the conscious act of exercising and expending extra energy compared to the normal or basal metabolic levels.Īs you may have guessed, every exercise needs a different amount of energy. That includes those times when we are apparently doing "nothing" since, fortunately for us, our body is still functioning and consuming energy. Since calories are, effectively, energy, any time energy is used or transformed in our body, we consume calories.