The Science of Energy Expenditure (METs)
To provide the most accurate estimates in 2026, this calculator utilizes the Metabolic Equivalent of Task (MET) method. One MET is defined as the energy you use sitting quietly—roughly 1 calorie for every 2.2 pounds of body weight per hour; specific activities are multiples of this baseline.
Why Weight Matters
Physics dictates that moving a larger mass requires more energy. Therefore, a 100kg individual will burn significantly more calories running a mile than a 60kg individual, even at the exact same speed. This calculator adjusts all values dynamically based on your specific weight input. Your baseline calorie burn at rest is determined by your BMR (Basal Metabolic Rate), which accounts for approximately 60-75% of your total daily calorie expenditure.
Calorie Burn Hierarchy (Approx. per 30 mins for 70kg)
| Tier | Activity | Est. Burn | Metabolic Demand |
|---|---|---|---|
| Elite | Running (10mph), Jumping Rope | 400-500+ | Explosive / Anaerobic |
| High | Running (6mph), Swimming Laps | 300-400 | Vigorous Aerobic |
| Moderate | Cycling, Brisk Walking | 200-300 | Steady State Aerobic |
| Low | Casual Walking, Yoga | 100-200 | Active Recovery |
Understanding EPOC (Afterburn)
High-Intensity Interval Training (HIIT) and heavy resistance training trigger Excess Post-exercise Oxygen Consumption (EPOC). This physiological effect means your body continues to burn calories at an elevated rate for hours after the workout as it restores oxygen levels, repairs muscle tissue, and clears metabolic waste (protons/lactate). To get a complete picture of your daily energy needs including all activities, use our TDEE calculator which combines your BMR with activity calories.
Expert FAQ
- How are calories burned calculated using METs?
- We use the Metabolic Equivalent of Task (MET) formula: Calories = MET Value × Weight (kg) × Duration (hours). This 2026 standard provides a more accurate estimate than generic counters by accounting for specific activity intensity relative to your body mass.
- Which exercise actually burns the most calories?
- Per minute, high-intensity exercises like running (at 8mph), jumping rope, and vigorous swimming top the list, often burning 10-15+ kcal/min. precise burn depends on effort; HIIT (High-Intensity Interval Training) also drives significant post-exercise oxygen consumption (EPOC).
- Why do fitness trackers show different numbers?
- Trackers use different algorithms and sensors (heart rate, movement). Our calculator provides a standardized estimate based on verified metabolic research values, offering a reliable baseline for planning without wearable variance.
- Does muscle mass affect calorie burn?
- Yes. Muscle tissue is more metabolically active than fat tissue. Individuals with higher lean muscle mass will burn slightly more calories even at rest and significantly more during weight-bearing exercises due to the increased energy demand of moving that mass.