百分比计算器
根据您的体重和运动时长计算50多项活动消耗的卡路里。
关于此工具
从50多种体育活动中选择——从跑步和骑车到瑜伽和园艺——输入您的体重和时长，使用MET值计算消耗的卡路里。活动按有氧运动、运动项目、健身房和日常活动分类，方便浏览。食物对比面板显示消耗的卡路里相当于多少份常见食物。
使用方法
- 1 输入您的体重并选择kg或lbs。
- 2 选择活动类别，然后选择具体活动。
- 3 输入时长（分钟）。
- 4 点击「计算」查看消耗的卡路里和食物对比。
How exercise calorie burn is estimated
This calculator answers a focused question: roughly how many calories did a specific activity burn, given your weight and how long you did it? It is different from a daily calorie or BMR/TDEE calculator — those estimate the energy your body uses across a whole day at rest and in general activity. This one estimates the cost of a single bout of exercise, using the standard metabolic equivalent (MET) method that exercise physiologists rely on.
The MET formula
A MET (Metabolic Equivalent of Task) expresses how hard an activity is relative to sitting still. One MET is your resting metabolic rate; an activity rated at 8 METs burns energy about eight times faster than resting. The calorie estimate uses the established formula:
Calories = MET × weight(kg) × time(hours)
That is exactly what this tool computes: it converts your weight to kilograms if you entered pounds (multiplying by 0.453592), converts your minutes to a fraction of an hour, multiplies by the activity's MET value, and rounds to a whole number. Each activity in the menu carries a published MET rating — walking at 3 mph is 3.5, running at 6 mph is 9.8, vigorous cycling is 12, HIIT is 10.3, yoga is 3.0 — grouped into Cardio, Sports, Gym, and Daily-life categories.
A worked example
Take a 70 kg person who runs at 6 mph (a MET of 9.8) for 30 minutes. The math is 9.8 × 70 × (30 ÷ 60) = 9.8 × 70 × 0.5 = 343 calories. Now change only the weight to 80 kg and the burn rises to 9.8 × 80 × 0.5 = 392 — heavier bodies burn more for the same activity, because moving more mass takes more energy. Halve the time to 15 minutes and the 70 kg figure drops to about 172. The result panel then expresses the number as servings of common foods (so 343 calories is roughly 1.2 cheeseburgers or 2.4 cans of cola) to make the abstract figure tangible.
What drives the number
| Input | Effect on calories |
|---|---|
| Higher MET activity | Directly proportional — vigorous work burns more per minute |
| Greater body weight | Directly proportional — more mass to move |
| Longer duration | Directly proportional — twice the time, twice the burn |
Use cases
- Planning a workout to a target. Decide how long to run or cycle to hit a calorie goal for the session.
- Comparing activities. See why 30 minutes of HIIT (≈10.3 MET) burns far more than 30 minutes of stretching (≈2.5 MET).
- Reality-checking a wearable. Fitness trackers can over- or under-report; the MET method gives an independent ballpark to compare against.
- Food framing. The food-comparison bars make it concrete how much exercise "undoes" a particular snack — useful perspective, though not a licence to eat by arithmetic.
Tips and common mistakes
- Pick the closest intensity. The activity list separates leisurely from vigorous versions for a reason — choosing "Cycling (vigorous)" when you actually pedalled gently can overstate the burn by half.
- Match the unit to your number. The tool converts pounds to kilograms internally, but only if you set the unit selector correctly; entering pounds while "kg" is selected inflates the result.
- Don't double-count your resting metabolism. A MET value already includes resting energy. For a precise "extra" figure beyond what you'd have burned sitting, you would subtract roughly one MET — but for everyday planning the gross number is fine.
- Remember it's an average. MET tables are population averages; fitness, terrain, efficiency, and temperature all shift the real figure. Treat the output as an estimate, not a measurement.
How this fits with daily calorie planning
Exercise burn is only one slice of your daily energy use. The bulk of the calories you spend each day comes from your resting metabolism plus general non-exercise movement — captured by a TDEE figure — not from workouts. A 30-minute run burning roughly 340 calories is real and worthwhile, but it is a fraction of a typical 2,000–2,500-calorie day, which is why "you can't out-train a bad diet" holds true for most people. The most reliable way to use this calculator is alongside a maintenance-calorie estimate: treat the exercise number as a modest, motivating bonus rather than a budget to eat back in full. If your goal is weight change, small consistent adjustments to intake usually move the needle more than trying to burn off a large deficit through exercise alone, and combining the two is gentler and more sustainable than either extreme.
This tool is for general fitness information, not medical advice. If you have a heart condition, are managing a health issue, or are starting a new exercise programme, talk to a doctor first. All calculations run in your browser; nothing you enter is uploaded.