Calculate how many calories your clients burn across different physical activities. Uses scientific MET values to estimate energy expenditure and help you plan better training programmes.
MET (Metabolic Equivalent of Task) measures the intensity of an activity. 1 MET equals the energy expenditure at rest. An activity of 10 METs burns 10 times more calories than sitting still.
Formula: Calories = MET x weight (kg) x time (hours). MET values are averages and may vary depending on actual intensity.
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The calculator uses the MET (Metabolic Equivalent of Task) formula to estimate calorie burn: Calories = MET × weight (kg) × time (hours). MET values represent how many times more energy an activity requires compared to sitting at rest. A higher MET means a more intense activity and greater calorie expenditure per minute.
| Activity | MET | kcal/h (70 kg person) |
|---|---|---|
| Walking | 3.5 | 245 |
| Jogging | 7.0 | 490 |
| Running | 10.0 | 700 |
| Moderate cycling | 8.0 | 560 |
| CrossFit | 12.0 | 840 |
| Yoga | 3.0 | 210 |
MET values give trainers an objective, science-backed way to quantify exercise intensity and total caloric load across a week. Instead of guessing, you can calculate exactly how much energy each session demands and adjust volume, frequency and nutrition accordingly.
The comparison feature in this calculator is especially useful when clients have limited time. Showing them that 30 minutes of jump rope burns as many calories as 45 minutes of jogging lets them make informed decisions about which activities fit their lifestyle — improving both results and long-term adherence.