Formula
The 2011 Compendium of Physical Activities lists walking near 3 mph as 3.5 MET, running at 6 mph as 9.8 MET, and cycling around 12–14 mph as 8 MET. One MET is about 1 kcal per kilogram per hour:
kcal = MET × kilograms × hours
The running-calorie page uses the ACSM running equation instead of a single MET. This page is only the three listed activities.
Assumptions
- The MET matches the pace named in the list.
- The effort is steady for the hours you enter.
Worked example
One hour of the 3.5 MET walk at 70 kg estimates 245 kcal.
Input definitions
- MET
- A metabolic equivalent from the Compendium entry named on the activity.
Limitations
This is an informational estimate for adults. It is not a diagnosis, a diet plan, or a training prescription. Pregnancy, illness, and medication can change what is appropriate.
Questions
Will a fitness watch match this?
Not necessarily. A watch can use heart rate. This page uses only the MET, weight, and time.
Where do 3.5, 9.8, and 8 come from?
They are the Compendium values for the three activities named in the list.