📖 Overview
Use this upgraded calculator to model calorie burn with custom activity intensity assumptions.
⚙️ How It Works
This estimates calorie burn from body weight, session length, MET value, and an intensity multiplier.
The Formula
Calories = Weight (kg) × Duration (min) × (MET × Intensity) × 0.0175
| MET | Metabolic Equivalent of Task — intensity relative to resting metabolism |
| Intensity | Multiplier for personal effort (e.g. 0.8 easy, 1.0 standard, 1.2 hard) |
| 0.0175 | Conversion constant (kcal per kg per minute per MET) |
💡MET tables are standardised estimates. Your actual burn depends on fitness level, pacing, and body composition. Use for relative comparison, not exact caloric accounting.
Quick Reference
| Activity | MET | 70 kg / 45 min | 80 kg / 45 min | 90 kg / 45 min |
|---|---|---|---|---|
| Yoga / stretching | 2.5 | 137 kcal | 157 kcal | 177 kcal |
| Walking 5 km/h | 3.5 | 192 kcal | 220 kcal | 247 kcal |
| Cycling leisure | 6.0 | 330 kcal | 378 kcal | 425 kcal |
| Running 9 km/h | 9.0 | 496 kcal | 567 kcal | 638 kcal |
| Boxing / sparring | 12.0 | 661 kcal | 756 kcal | 850 kcal |
Practical Tips
💡 Select MET values that match the actual activity intensity.
💡 Use the same assumptions when comparing sessions.
Frequently Asked Questions
❓ What is MET?
MET represents metabolic equivalent intensity relative to resting energy use.
❓ Why include intensity multiplier?
It helps account for effort variation within the same activity class.