Data Source and Methodology
This calculator estimates energy expenditure using the Metabolic Equivalent of Task (MET). The MET values used are sourced directly from the authoritative 2011 Compendium of Physical Activities.
- Source: Ainsworth BE, et al. "2011 Compendium of Physical Activities: a second update of codes and MET values."
- Reference: Medicine & Science in Sports & Exercise. 2011;43(8):1575-1581.
- Availability: Official Compendium Website.
All calculations are based strictly on the formulas and data provided by this source. This calculator uses a curated list of the most common activities from the Compendium for ease of use.
The Formula Explained
The standard formula to calculate calories burned per minute using METs is:
To find the total calories burned, this value is then multiplied by the total duration of the activity in minutes:
Glossary of Variables
- MET (Metabolic Equivalent of Task)
- A ratio of your working metabolic rate relative to your resting metabolic rate. A MET of 1 is the energy you expend while at rest (e.g., sitting quietly). An activity with a MET of 7 (like jogging) means you are burning 7 times more energy than when at rest.
- Body Weight (kg)
- Your mass in kilograms. The formula is standardized for kilograms, so if you enter your weight in pounds (lbs), the calculator first converts it using the factor $1 \text{ kg} = 2.20462 \text{ lbs}$.
- Duration (minutes)
- The total time, in minutes, that you performed the activity. If you enter the duration in hours, it is first converted to minutes ($1 \text{ hour} = 60 \text{ minutes}$).
How It Works: A Step-by-Step Example
Let's calculate the calories burned for a person who weighs 70 kg and goes running at 5 mph (a MET value of 8.3) for 30 minutes.
- Identify Variables:
- MET: 8.3
- Body Weight: 70 kg
- Duration: 30 minutes
- Calculate Calories per Minute:
- $\text{Calories per Minute} = (8.3 \times 70 \times 3.5) / 200$
- $\text{Calories per Minute} = 2033.5 / 200$
- $\text{Calories per Minute} \approx 10.17$
- Calculate Total Calories:
- $\text{Total Calories} = 10.17 \times 30$
- $\text{Total Calories} \approx 305 \text{ kcal}$
Therefore, a 70 kg person running at 5 mph for 30 minutes burns approximately 305 calories.
Frequently Asked Questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. It's a measure of the energy cost of a physical activity relative to resting metabolism. A MET of 1 is resting (like sitting quietly). A MET of 8 means you are burning 8 times more energy than when at rest.
Why is body weight important for this calculation?
Heavier individuals burn more calories to perform the same task because they have more body mass to move. The formula uses weight as a key multiplier to accurately estimate energy expenditure.
Is this calculation 100% accurate?
This calculator provides a highly accurate estimate based on the standardized MET values from the Compendium of Physical Activities. However, individual results can vary based on factors like age, sex, body composition, and environmental conditions, which are not accounted for in this formula.
What if my exact activity isn't listed?
Try to find the closest match. For example, if you played a casual game of basketball, 'Basketball, general' is a good choice. The list is based on the Compendium of Physical Activities and includes the most common activities and their corresponding MET values.
Can I use this for weight loss?
Yes, understanding your energy expenditure (calories burned) is a critical part of managing weight. You can use this tool to track calories burned during your workouts and compare it against your caloric intake.
How are 'Calories Burned per Hour' calculated?
The "Calories Burned per Hour" value shows the steady rate of calorie burn for the selected activity, regardless of your actual duration. It's calculated by taking the "Calories per Minute" and multiplying it by 60.
Tool developed by Ugo Candido. Health & Fitness content verified by the CalcDomain Editorial Board.
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