📖 Overview
Use this upgraded calculator to model calorie burn with custom activity intensity assumptions.
🧪 Example Scenarios
Use these default and higher-pressure example inputs to explore how sensitive this calculator is before using your real numbers.
| Input | Base Case | Higher Pressure Case |
|---|---|---|
| Weight (kg) | 75 | 86.25 |
| Minutes Active | 45 | 54 |
| MET Value | 9.8 | 11.27 |
| Intensity Multiplier | 1 | 1.15 |
⚙️ 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 |
When To Use This
- Use this tool when you need a fast decision during active planning or execution.
- Use this before committing money, time, or tradeoffs that are hard to reverse.
- Use this to compare options using the same assumptions across scenarios.
Edge Cases To Watch
- Results can be misleading if key inputs are missing, stale, or unrealistic.
- Very small or very large values may amplify rounding effects and interpretation risk.
- If assumptions change mid-decision, recalculate before acting.
Practical Tips
💡 Select MET values that match the actual activity intensity.
💡 Use the same assumptions when comparing sessions.
💡 Run a best-case, base-case, and worst-case scenario before deciding.
💡 Use recent real values, not ideal assumptions, for better accuracy.
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.