How the Sport Calorie Calculator Works
This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities, the international scientific standard for quantifying energy expenditure during physical activities.
The Calculation Formula
Energy expenditure is calculated with a simple but scientifically validated formula: Calories = MET x Weight (kg) x Duration (hours)
Each sport has a specific MET value indicating how many times the metabolism accelerates compared to rest.
MET Values for Major Sports
Running (moderate pace, ~10 km/h): MET 9.3; Swimming (freestyle, moderate): MET 8.0; Cycling (moderate, 16-20 km/h): MET 7.5; Tennis (singles match): MET 7.3; Soccer (recreational match): MET 7.0; Gym (weight training, moderate): MET 5.0.
How to Interpret the Results
The calculator provides three key pieces of information: Calories per session for planning pre/post workout nutrition; Weekly calories total burned through sport, crucial for weight loss goals (1 kg of fat is about 7,700 kcal); Extra daily requirement -- calories to add daily to your diet to compensate for sport.
Why Body Weight Affects Calories Burned
MET is expressed per kilogram of body weight. A 90 kg person burns significantly more calories than a 60 kg person doing the same activity for the same time. Moving a larger mass requires more energy.