How Our Calculators Work
Understanding the science behind accurate calorie calculations using MET-based methodology.
The Core Formula
Calories Burned = Duration × (MET × Body Weight in kg × 3.5) / 200
This scientifically-validated formula is the foundation of all our calorie calculations.
Our calculators use the gold standard in exercise physiology for estimating energy expenditure. This formula, based on decades of research, provides accurate estimates by considering three key factors: your body weight, the duration of activity, and the metabolic intensity of the exercise.
The formula calculates calories burned per minute, then multiplies by your total exercise duration to give you the total caloric expenditure for your workout.
Understanding METs
MET stands for Metabolic Equivalent of Task. It's a standardized way to measure the energy cost of physical activities. One MET represents the energy you expend while at rest - essentially your baseline metabolic rate.
When an activity has a MET value of 4, it means you're burning four times the energy you would while sitting quietly. This standardization allows us to compare the energy demands of different activities accurately.
- • Sitting quietly: 1.0 MET
- • Walking slowly: 2.0 METs
- • Cycling leisurely: 4.0 METs
- • Running 6 mph: 8.3 METs
- • Swimming butterfly: 13.8 METs
Our MET values come from the Compendium of Physical Activities, a comprehensive research database maintained by exercise scientists that standardizes the energy costs of hundreds of activities.
Step-by-Step Calculation Process
Convert your weight from pounds to kilograms (divide by 2.205)
Select the appropriate MET value based on your activity intensity
Calculate calories per minute using the MET formula
Multiply by total exercise duration to get total calories burned
Worked Examples
Scenario: 155-pound person cycling at moderate pace for 45 minutes
• Weight: 155 lbs ÷ 2.205 = 70.3 kg
• MET value for moderate cycling: 8.0
• Calories per minute: (8.0 × 70.3 × 3.5) ÷ 200 = 9.84
• Total calories: 9.84 × 45 minutes = 443 calories
Scenario: 175-pound person running at 6 mph for 30 minutes
• Weight: 175 lbs ÷ 2.205 = 79.4 kg
• MET value for running 6 mph: 8.3
• Calories per minute: (8.3 × 79.4 × 3.5) ÷ 200 = 11.5
• Total calories: 11.5 × 30 minutes = 345 calories
Scenario: 140-pound person walking briskly for 60 minutes
• Weight: 140 lbs ÷ 2.205 = 63.5 kg
• MET value for brisk walking: 4.3
• Calories per minute: (4.3 × 63.5 × 3.5) ÷ 200 = 4.8
• Total calories: 4.8 × 60 minutes = 288 calories
Accuracy and Limitations
- • Based on peer-reviewed research
- • Uses standardized MET values
- • Accounts for body weight differences
- • Validated across diverse populations
- • Regularly updated with latest research
- • Individual fitness level and efficiency
- • Body composition (muscle vs. fat ratio)
- • Environmental conditions (temperature, terrain)
- • Age and sex (minimal impact)
- • Technique and form variations
Bottom Line: Our calculators provide highly accurate estimates for the vast majority of users. While individual variations exist, the MET-based approach is the most reliable method available for estimating calorie expenditure without specialized equipment.