How we calculate it
Every activity has a MET value: how many times more energy it uses than sitting at rest. Sitting = 1 MET, normal walking about 3.8, and running at 8 km/h about 8.5.
The formula: calories per minute = MET × 3.5 × body weight in kg ÷ 200, multiplied by the minutes.
Example: a 70 kg person running at 8 km/h for 30 minutes → 8.5 × 3.5 × 70 ÷ 200 × 30 = about 312 kcal.
What does “above resting” mean?
The main figure includes the calories your body would have burned anyway sitting still for the same time. “Above resting” removes them, which is better if you add exercise to your daily calorie budget, so you don’t count the same calories twice.
Frequently Asked Questions
Why does my smartwatch show a different number?
Your watch estimates from heart rate and movement; the calculator estimates from scientific activity averages. Both are estimates, and a 20% gap is normal. What matters is using the same method each time so you compare your workouts fairly.
Should I eat back the calories I burned?
If you’re trying to lose weight, it’s safer not to eat all of them back, because estimates tend to run high. Use the “above resting” figure, and if you do eat some back, only part of it.
Weight training burns little. Is it useless for fat loss?
Quite the opposite. It burns less than running in the same time, but it preserves muscle while you lose weight, so more of what you lose is fat. Combining weights with cardio works best.
How many calories do I need per day?
Use our calorie calculator. If you lift, try our one rep max calculator to set your training weights.