Calories Burned — Quick 8‑Section Guide
Estimate exercise calories from METs, time, and your weight. Use this to plan training and balance intake.
1) Core idea
- Calories = (minutes × MET × weight(kg)) / 200
- MET reflects activity intensity; higher MET → more burn
2) Flow
- Pick activity; set time and weight
- If using pounds, we convert exactly: 1 lb = 0.45359237 kg
- We compute calories and show the total
3) Sanity checks
- Use realistic durations and METs
- Include warm‑ups/cool‑downs if meaningful
4) Shortcuts
- Running 1 mile ≈ 100 kcal for many people (rough rule)
- Track weekly totals rather than single workouts
5) Pitfalls
- Wearables and generic MET tables are estimates
- Do not “eat back” 100% of exercise calories when cutting
6) Micro examples
- 70 kg × 30 min × MET 8 / 200 = 84 kcal
- 80 kg × 45 min × MET 5 / 200 = 90 kcal
7) Mini‑FAQ
- Which MET? Choose the closest intensity match
- Privacy? All calculations run locally
8) Action tip
Log activity and weight weekly; use averages to tune calorie targets.