Estimate calories burned walking, running, cycling or hiking using MET values for any duration.
kcal = MET × weight(kg) × hours · MET interpolated from speed tables
A 70 kg person walking briskly (~5.6 km/h, MET ≈ 4.3) burns about 150 kcal in 30 minutes.
One metabolic equivalent (MET) is the energy cost of sitting quietly. Multiplying an activity's MET by your weight and time converts effort into calories — the standard approach exercise scientists use.
Terrain, incline, fitness level and technique shift real burn by ±15%. Use results to compare activities and track trends rather than as exact accounting.
Running burns more per km because of the vertical bounce; per minute it isn't even close — running wins outright.
Slightly — 'afterburn' (EPOC) adds a few percent after intense sessions, negligible after easy walks.
Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.
Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.
Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.
Estimate your 1RM from a rep max set, plus percentage-based training loads.
Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.
Protein, carb and fat gram targets matched to your calories and preferred macro split.