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Calories burned by activity
Estimate the calories burned by any physical activity using the MET method, the international standard.
The MET method explained
A MET (Metabolic Equivalent of Task) corresponds to energy expenditure at rest, or approximately 1 kcal per kg of body weight per hour. An activity at 10 METs therefore represents 10 times the expenditure at rest.
Formula: kcal = MET × weight (kg) × duration (h)
Example: a 70 kg person who runs at 12 km/h (11.8 METs) for 45 min burns:
11.8 × 70 × (45/60) = 619 kcal
Scale source
The MET values used come from the Compendium of Physical Activities (Ainsworth et al., 2011, updated 2024) — international reference in exercise physiology. More than 800 activities are listed there.
Precision and limits
The MET estimate is accurate to ±10-15%. The differences come from:
- Training level: a highly trained athlete consumes less energy than a beginner for the same task (better metabolic efficiency).
- Body composition: the formula assumes an "average" body shape.
- External conditions: wind, height difference, temperature impact the actual expenditure.
- Subjective intensity: “moderate cycling” can cover 6 to 10 METs depending on sources.
Compare multiple activities
To burn 500 kcal (70 kg person):
- 33 min run at 12 km/h
- 38 mins of spinning
- 50 min of moderate swimming
- 40 mins of squash
- 70 min brisk walk
- 43 min of boxing (sparring)
The “afterburn” effect (EPOC)
After an intense effort (HIIT, crossfit, sprints), your metabolism remains high for 2-24 hours: this is EPOC (Excess Post-exercise Oxygen Consumption). For intense efforts, add 5-15% to the MET estimate to account for this post-exercise expenditure.
Burn calories or lose weight?
Important: the energy expenditure of the effort is not everything. An hour of running burns around 600 kcal, which can be canceled out by 3 pastries. For sustainable weight loss, diet is the main lever (70-80% of the result), sport comes in addition for muscle preservation and health.
Questions fréquentes
Watches and bracelets use their own algorithms (Fitbit, Apple, Garmin), based on heart rate and accelerometry. These estimates are sometimes more precise for you, but also vary by ±20% depending on makes and models.
To have the “additional” expense linked to the effort, yes. Example: 600 kcal over 1 hour of running → 5% comes from rest (BMR during this hour) → 570 kcal of “real” effort expenditure. In practice the difference is negligible for current calculations.
Look for the equivalent intensity: intense sport = 8-10 METs, moderate sport = 4-6 METs, light activity = 2-3 METs. The Complete Compendium (Ainsworth 2011) lists over 800 activities if you want to be specific.
Slightly more fat in proportion (but not in absolute terms). Over a full day, what matters is the total caloric balance, not the timing of the oxidized substrate. Sport on an empty stomach is a comfort choice, not an obligation to lose fat.