UNDERSTAND THE METHOD
How to use this calculator
Choose an activity and speed. The calculator interpolates between activity values, then multiplies resting energy per minute by the activity value and duration. It also shows distance and weekly totals. The time comparison assumes the same activity schedule continues.
What the result can tell you
MET means metabolic equivalent. These values describe typical activity costs, not a direct personal measurement. Terrain, gradient, fitness, weather, and efficiency can change expenditure. The mass-equivalent scenario is arithmetic and does not predict real weight loss or account for compensatory eating.
Common questions
Why does this calculator ask for speed?
Activity values change with speed. The calculator interpolates between those values, then combines the activity value with resting energy and session duration.
Does the mass-equivalent result predict weight loss?
No. It is an arithmetic energy comparison. Terrain, gradient, fitness, weather, efficiency, eating, and other factors can change a real result.
Sources & limitations
Sources checked September 12, 2026. These notes identify methods and assumptions. They have not received an independent clinical review.
- Mifflin–St Jeor resting energy estimate.pubmed.ncbi.nlm.nih.gov
- Compendium metabolic equivalents for physical activities.pacompendium.com