Calculadora Calorias de Atividade
Estime as calorias gastas com os valores MET do Compendium ou com a contagem de passos.
Calcular
Calcular
Measurements convert when you switch units
Resultado
A fórmula
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.
Exemplo resolvido
- 70 kg · running 6 mph (9.8 MET) · 30 min
- Hours = 0.5
- Calories = 9.8 × 70 × 0.5 ≈ 343 kcal
Resultado: ≈ 343 kcal burned
Como as calorias da atividade são estimadas
As estimativas baseadas em MET são médias populacionais — wearables e testes laboratoriais refinam o valor.
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.
Factos interessantes
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.
Perguntas frequentes
MET × peso em kg × tempo em horas. Escolha uma atividade ou introduza passos para uma estimativa de caminhada.
Depende do peso e do ritmo. Uma pessoa de 70 kg pode gastar cerca de 300–400 kcal com um MET de caminhada moderada — esta calculadora mostra a sua estimativa.
São médias. Subidas, condição física e técnica alteram o gasto real. Use para planear, não para precisão contabilística.
Muitas pessoas evitam repor todas as calorias do exercício porque as estimativas e os dispositivos muitas vezes exageram o gasto.
Referências
- Compendium of Physical Activities MET values for walking, running, cycling, and more.
- Physical Activity Guidelines for Americans Activity intensity context.