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消耗卡路里计算器

基于Compendium of Physical Activities（Ainsworth等）的科学MET值估算20+种活动消耗的热量。

How the MET-Based Calories Burned Calculator Works

This calculator uses the Metabolic Equivalent of Task (MET) system, a physiological framework developed and maintained by Barbara Ainsworth and colleagues at Arizona State University. The Compendium of Physical Activities, last updated in 2011, catalogues MET values for more than 800 activities based on measured oxygen consumption. One MET equals the energy cost of sitting quietly, roughly 3.5 millilitres of oxygen per kilogram per minute. The formula to estimate calories burned per minute is MET times 3.5 times weight in kilograms divided by 200. For example, running at 10 kilometres per hour has a MET value of about 10, so a 70 kilogram runner burns 10 times 3.5 times 70 divided by 200, which equals roughly 12.25 kilocalories per minute or 735 per hour. This method is far more accurate than generic online estimates because it accounts for the specific physiological demand of each activity.

Why MET Values Beat Simple Calorie Tables

Most fitness apps use simplified calorie tables that ignore individual body weight, intensity, and exercise technique. The MET approach addresses all three. Body weight matters because moving a heavier body requires more oxygen and therefore more calories. Intensity matters because brisk walking at 6.5 kilometres per hour is roughly 4.3 MET while slow walking at 3 kilometres per hour is only 2.5 MET. Exercise modality matters because vigorous cycling at 10 MET burns twice as many calories as moderate cycling at 5 MET. Use these values as an unbiased estimate, but remember that wearable heart rate monitors and metabolic carts can provide more personalised numbers. For tracking long-term trends, a consistent MET-based estimate is perfectly adequate and free.

常见问题

What is a MET value?▼
A Metabolic Equivalent of Task, or MET, is a unit that expresses the energy cost of activities relative to resting metabolism. One MET equals 3.5 millilitres of oxygen consumed per kilogram of body weight per minute, which is what your body burns at complete rest. An activity rated at 10 MET demands ten times the oxygen consumption of sitting quietly.
How many calories does running burn?▼
A 70 kilogram person running at 10 kilometres per hour burns roughly 735 kilocalories per hour, based on a MET value of 10. At 12 kilometres per hour, the MET rises to about 11.5 and the same person would burn roughly 845 kilocalories per hour. Faster paces, hills, and trail surfaces all increase energy cost.
Are MET-based calorie estimates accurate?▼
MET-based estimates are accurate within about 10 to 20 percent for most adults in steady-state exercise. They are less accurate for highly intermittent activities like weightlifting or sports with frequent stop-start patterns. For the most precise numbers, a heart rate monitor calibrated to your lactate threshold or a portable metabolic cart provides individualised data.
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