ToolnozaHow to calculate calories burned
Calories burned (kcal) = MET × 3.5 × weight in kilograms ÷ 200 × duration in minutes. Enter these three inputs in the Calorie Burn Calculator, or use this formula yourself.
MET means metabolic equivalent of task. It describes an activity’s energy cost relative to a standard resting level. Choose a MET value that matches the activity and pace; the Compendium of Physical Activities lists activity-specific values.
Worked example: 30 minutes at 4 METs
For a person weighing 70 kg who exercises for 30 minutes at an assumed intensity of 4 METs: 4 × 3.5 × 70 ÷ 200 × 30 = 147 kcal. This is an estimate, not a measurement.
If your weight is in pounds, convert it first: kilograms = pounds × 0.45359237. Use minutes in the formula, not hours.
Total activity calories and active calories
The formula above estimates gross activity calories, including resting energy during the session. To estimate energy above rest, replace MET with MET − 1.
In the example: (4 − 1) × 3.5 × 70 ÷ 200 × 30 = 110.25 kcal above rest. Different apps may show gross or active calories, so compare like with like.
Exercise calories versus daily calories
Total daily energy expenditure (TDEE) covers the whole day: resting metabolism, digestion, everyday movement and exercise. A workout estimate covers one session.
Use the TDEE calculator for an approximate daily total. If its activity factor already includes your workouts, adding exercise calories again can count them twice.
Walking, running and multiple activities
Use the walking calculator for a walk and the running calculator for a run. Select the closest available speed and enter your actual duration and weight.
For a mixed workout, estimate each activity separately and add the results. Time spent resting between exercises should not be assigned the intensity of the exercise itself.
How accurate is the estimate?
MET values represent average activity costs. Pace, slopes, technique, individual physiology and the selected activity can change actual expenditure. Calculators and wearable devices do not directly measure every calorie burned.
Use estimates consistently to compare activities; do not treat a rounded result as an exact number. These calculations are not individualized nutrition targets.
Method and sources
Toolnoza’s Fitness pack uses the oxygen-consumption approximation MET × 3.5 × kg ÷ 200 × minutes. The shortcut MET × kg × hours gives a result about 5% lower, so methods can differ even with identical inputs.
Consult the Compendium of Physical Activities for activity definitions and MET values, and the Cooper Institute explanation for the per-minute conversion.