Pick an activity and a duration. MET values do the rest.
Runs in your browser. Nothing is sent, saved, or shared.
Intensity matters more than the name. A brisk walk is nearly double a stroll.
Time actually moving, not time at the gym.
Extra calories burned
178
Net figure, with the resting burn you would have had anyway removed
Including resting burn
That is roughly 0.4 large muffins, which is the part worth sitting with. Trackers commonly overstate burn by 20 to 30 percent, and eating back an inflated figure is the usual reason a deficit quietly stops being one.
One MET is the energy you burn sitting still. An activity rated at 8 METs burns roughly eight times that. Multiply METs by body weight in kilograms and by hours, and you have an estimate of calories burned.
The values come from a published compendium of physical activities, which is where almost every fitness tracker gets its numbers too. It is the same arithmetic behind the watch on your wrist, with fewer sensors and more honesty about the error bars.
Two things inflate the figure people usually quote. First, the total includes the calories you would have burned anyway just being alive during that hour, which is not extra. Second, MET values are population averages, and a fit person burns less doing the same work because they are more efficient.
This tool shows both the gross total and the net figure with your resting burn subtracted. If you are eating back exercise calories, the net number is the honest one, and it is often a third smaller.
A 45 minute run burns roughly what a large muffin and a latte contain. That is not an argument against running, which is worth doing for reasons unrelated to calories. It is an argument against treating exercise as a licence to eat.
Trackers overestimating burn by 20 to 30 percent is well documented, and the effect compounds if you eat back what the watch reports. Treat the number as a rough guide rather than a budget you have earned.
Energy cost scales almost directly with body mass, so this is the main input.
Intensity matters more than the activity name. A brisk walk and a stroll differ by roughly double.
Time actually moving, not time at the gym including rest between sets.
Gross includes what you would have burned anyway. Net is the extra, and the honest number if you are eating it back.
Estimates how many calories you burn in a day, and what to eat to hold, lose, or gain weight.
Five training zones from your age, with an option for the more accurate reserve method.
Give it any two of pace, time, and distance, and it works out the third.
A calculator tells you where you are once. If the thing you actually want is to keep something up, that takes a record rather than a result.
