How are calories burned calculated?

We use the Compendium of Physical Activities MET method: Calories ≈ MET × 3.5 × weight(kg) ÷ 200 per minute. Total calories = that value × minutes.

MET is a multiple of resting metabolic rate (1 MET ≈ 1 kcal/kg/hour ≈ 3.5 ml O₂/kg/min). Activities have empirically-measured METs in the Compendium.

How are heart-rate zones computed?

You can use Karvonen (HRtarget = HRrest + intensity × (HRmax − HRrest)) or simple % of HRmax. Karvonen personalizes zones by resting HR.

Estimate calories burned with METs, fine-tune intensity, and get training heart-rate zones.

Calories (this activity)

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Effective MET

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Method

Calories/min = MET × 3.5 × kg ÷ 200

Combine intervals/activities and see total calories.

Total Time

0 min

Total Calories

Average MET

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Calories per minute: \\( \\text{kcal/min} = \\dfrac{\\text{MET} \\times 3.5 \\times \\text{weight (kg)}}{200} \\)

Total calories: \\( \\text{kcal} = \\text{kcal/min} \\times \\text{minutes} \\)

Karvonen target heart rate: \\( HR_{target} = HR_{rest} + i \\times (HR_{max}-HR_{rest}) \\)

METs from research compendia; results are estimates and vary by individual.

Zone 1 (50–60%)—

Zone 2 (60–70%)—

Zone 3 (70–80%)—

Zone 4 (80–90%)—

Zone 5 (90–100%)—

Karvonen personalizes zones using your resting heart rate. Consult a professional before starting new training.

They are population averages from published compendia; individual variation (technique, efficiency, environment) can be large.

As a rule of thumb, moderate feels “challenging but sustainable” (can talk, not sing); vigorous makes talking difficult.

Pick a similar activity or set a custom MET value. You can also add it to the plan with your own MET estimate.

Compendium of Physical Activities – definitions & MET values. (Ainsworth et al.)
Calories from METs: MET × 3.5 × kg ÷ 200 per minute.
Karvonen formula for target HR zones.

Last reviewed: October 4, 2025