Gesundheit

Aktivitäts-Kalorien-Rechner

Kalorienverbrauch aus MET-Werten des Compendium oder Schrittanzahl schätzen.

Berechnen

Measurements convert when you switch units

kg
min

Updates as you type

Ergebnis

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Die Formel

Energy expenditure (kcal) ≈ MET × weight (kg) × duration (hours). MET values come from the Compendium of Physical Activities (Ainsworth et al.). Steps mode assumes moderate walking (~3.5 MET, ~100 steps/min) to estimate duration from step count.

Calories = MET × weight (kg) × time (hours)

Rechenbeispiel

  1. 70 kg · running 6 mph (9.8 MET) · 30 min
  2. Hours = 0.5
  3. Calories = 9.8 × 70 × 0.5 ≈ 343 kcal

Ergebnis: ≈ 343 kcal burned

How activity calories are estimated

MET-based estimates are population averages — wearables and lab tests refine further.

MET values

1 MET ≈ resting metabolism. Walking ~3.5, brisk walking 4.3, running 6 mph 9.8, cycling moderate 6.8, swimming moderate 5.8, strength training 5.0 — from Compendium codes cited in public health tools.

Steps to calories

Step counts convert to time using ~100 steps/minute at moderate pace, then apply walking MET. Actual burn varies with speed, terrain, and fitness.

Net vs gross

This shows gross activity calories — not subtracting resting burn during the same period. For diet planning, many people use net estimates from devices or TDEE models.

Interessante Fakten

Compendium of Physical Activities

Researchers catalog MET values for hundreds of activities — the standard source for epidemiology and fitness apps.

10,000 steps

Marketing origin — not a magic threshold. Step targets should fit your baseline and goals.

Heavier people burn more

MET formulas scale with body weight — the same walk costs more energy for a heavier person.

Links to pace

Runners can combine pace calculator output with this tool to estimate fuelling on long efforts.

EPOC not included

After intense exercise, elevated metabolism (EPOC) adds modest extra burn not modeled here.

Häufig gestellte Fragen

MET × weight in kg × time in hours. Select an activity or enter steps for a walking estimate.

Depends on weight and pace. A 70 kg person might burn roughly 300–400 kcal at moderate walking MET — this calculator shows your estimate.

They are averages. Hills, fitness, and form change real expenditure. Use for planning, not accounting precision.

Many people avoid eating back all exercise calories because estimates and devices often overstate burn.

Quellen

  1. Compendium of Physical Activities — Compendium of Physical Activities MET values for walking, running, cycling, and more.
  2. Physical Activity Guidelines for Americans — U.S. HHS Activity intensity context.