How Calorie Burn is Calculated
Calories burned = MET × 3.5 × body weight (kg) / 200 × duration (minutes). MET (Metabolic Equivalent of Task) represents exercise intensity relative to rest.
MET Values for Common Activities
- Walking (5 km/h): 3.5 MET
- Jogging: 7 MET
- Running (10 km/h): 10 MET
- Cycling (moderate): 8 MET
- Swimming: 7 MET
- HIIT: 12 MET
- Yoga: 3 MET
- Weight Training: 5 MET
Exercise for Fat Loss
1 kg of body fat = ~7,700 calories. To lose 0.5 kg/week, you need a daily deficit of ~550 calories through diet and exercise combined. Aim for a mix of cardio and strength training.
HIIT vs Steady-State Cardio
HIIT burns more calories per minute and has an "afterburn" effect (EPOC) — your body continues burning calories for 24–48 hours post-workout. But steady-state is easier on joints and sustainable long-term.
NEAT: The Hidden Calorie Burner
Non-Exercise Activity Thermogenesis (walking, fidgeting, standing) can account for 200–900 kcal/day. Taking 10,000 steps daily burns ~400–500 extra calories. Small movements add up significantly.