Calories Burned During Exercise
MET method, sport comparison and tips for effective training
The calories burned during exercise can be reliably estimated using the MET method (Metabolic Equivalent of Task). The MET value indicates how much energy an activity uses compared to resting metabolism. Sitting has a MET of 1, gentle walking a MET of 3.5, jogging a MET of 7, and intense running over MET 11. The formula is: kcal = MET × body weight (kg) × duration (h). Example: a 70 kg person jogging for 60 minutes (MET 7): 7 × 70 × 1 = 490 kcal.
The MET values used in this calculator come from the scientifically recognized Compendium of Physical Activities (Ainsworth et al., 2011), which catalogs over 800 activities with standardized MET values. The values are averages for healthy adults of moderate fitness. Factors such as training level, heart rate, body composition and ambient temperature affect actual energy expenditure – the calculation therefore provides guidance values, not precision measurements.
For effective weight management, nutrition and sports physicians recommend combining a calorie-reduced diet with regular exercise. Exercise alone is rarely sufficient, because the body compensates by adjusting hunger and satiety. The WHO recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week for adults, complemented by strength training on at least two days.