Estimate calories burned during exercise and daily activities using MET (Metabolic Equivalent of Task) values.
MET (Metabolic Equivalent of Task) is the ratio of working metabolic rate to resting rate. Sitting quietly = 1 MET; brisk walking ≈ 3.5 MET; running ≈ 9.8 MET.
Calories burned = MET × weight (kg) × time (hours). Example: 70 kg person, jogging (MET 7.0) for 30 min = 7.0 × 70 × 0.5 = 245 kcal.
MET-based estimates are ±15–20% accurate. Fitness level, body composition and environment affect actual calorie burn. Use these as guidelines, not absolutes.
Understanding how many calories different activities burn is fundamental to managing body weight and improving fitness. The science behind calorie expenditure uses Metabolic Equivalent of Task (MET) values - a standardised measure developed through research at the American College of Sports Medicine. Each activity is assigned a MET value based on its intensity: sitting quietly is 1 MET, brisk walking is 3.5 MET, and running at 8 km/h is approximately 8 MET. Multiplying MET by body weight in kilograms and duration in hours gives the calories burned.
India faces a growing dual burden - both undernutrition and rising obesity and lifestyle diseases. According to the Indian Council of Medical Research (ICMR), over 135 million Indians were classified as obese in 2023, with Type 2 diabetes affecting more than 101 million people. Government initiatives like Fit India Movement (launched 2019) and the National Programme for Non-Communicable Diseases encourage physical activity tracking. Activities common in India - yoga (3.3 MET), cricket fielding (4 MET), cycling to work (6-8 MET), and bharatanatyam dance (5 MET) - all contribute meaningfully to daily calorie expenditure.
Enter your body weight and select an activity from the 60+ options available - including walking, running, swimming, yoga, cycling, and household tasks. The tool calculates calories burned for your chosen duration. For weight management, combine this with a diet tracker: the general principle is that a 500-calorie daily deficit leads to approximately 0.5 kg of fat loss per week. Consulting a registered dietitian (RD) registered with the Indian Dietetic Association is recommended for personalised guidance.