How much did today actually burn? Pick the activity, enter your weight and the time, and you have your answer.
Every activity has a number called its MET value. Sitting still is 1, brisk walking is about 4.3, running is 9.8 and skipping rope is 12.3. The formula is simple:
Calories = MET × 3.5 × weight (kg) ÷ 200 × minutes
Which is why a heavier person burns more doing the exact same activity - it simply takes more effort to move more weight.
It is a good estimate, not an exact figure. Your age, your muscle mass and how hard you actually pushed all change the result. And one thing worth knowing - gym machines typically overstate calories by 15-20%. So do not use these numbers as licence to eat more.
Running for 45 minutes to burn 400 calories, then eating 600 because you "earned it". Weight loss is about 80% food and 20% training. Exercise for your health, your strength and your head - not to cancel out meals. Start by knowing your daily calorie target.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
