How does the exercise calorie calculator work?

It estimates calories burned during an activity using its MET (metabolic equivalent) value, your body weight, and duration. Heavier people and longer or more intense sessions burn more. Pick an activity such as running, cycling, or swimming to get an estimate.

How accurate are exercise calorie estimates?

They are useful approximations, not exact figures. MET-based estimates assume average efficiency and don't capture individual differences in fitness, terrain, or technique, so real burn can vary by 10-20% or more. Use the number as a guide and stay consistent when comparing workouts.

What activities burn the most calories?

High-intensity, full-body activities like running, swimming, HIIT, and vigorous cycling burn the most per minute, while walking burns fewer but is easier to sustain. Total burn depends on intensity, duration, and your weight, so a longer moderate session can match a short intense one.

运动卡路里计算器

按运动项目和时间计算消耗的卡路里

拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App

运动项目

运动时长 (分钟)

体重 (kg)

运动卡路里计算器

消耗的卡路里使用 MET 公式估算: kcal = MET × 3.5 × 体重(kg) ÷ 200 × 分钟。体重越大、运动强度越高，消耗越多。可与 TDEE 计算器配合使用，规划热量缺口。

如何使用这个运动卡路里计算器

从列表中选择运动 — 步行、跑步、骑行、游泳、HIIT等 — 然后输入体重和训练的分钟数。用单位切换在公制和英制之间转换，再点击计算。消耗的卡路里会立即显示，无需注册。每项运动都有各自的MET值，选对项目才能让估算更贴合实际。

如何解读结果

这个数字是你在那一次运动中消耗的总能量，单位是kcal。体重越重、时间越长或强度越大，消耗就越多，所以同样速度下90公斤的跑者比60公斤的消耗更多。请把它当作每日能量收支的一个输入项：从摄入中减去它，或加到维持热量上，用来确定一个可持续的热量缺口。

数字背后的科学

估算的基础是MET，即代谢当量。1 MET约等于静息状态下每公斤体重每小时1千卡，所以消耗大致等于MET乘以体重（公斤）乘以小时。快走约4 MET，跑步升到8–11，剧烈骑行或HIIT可达两位数。这些数值来自研究者常用的标准参考《体力活动纲要》（Compendium of Physical Activities）。

局限性与实用建议

MET表是人群平均值，真实消耗会随体能、地形、气温和用力程度而变化，请把结果视为大致范围而非精确数字。注意避免重复计算：如果手表已经记录了这次运动，就不要再额外加上这个数值，并记住停下后EPOC仍会继续燃烧一小部分。可搭配我们的TDEE、步数换算卡路里和热量缺口计算器一起使用，并在CaloNote应用中记录运动，看到每周的整体情况。

常见问题

How does the exercise calorie calculator work?: It estimates calories burned during an activity using its MET (metabolic equivalent) value, your body weight, and duration. Heavier people and longer or more intense sessions burn more. Pick an activity such as running, cycling, or swimming to get an estimate.
How accurate are exercise calorie estimates?: They are useful approximations, not exact figures. MET-based estimates assume average efficiency and don't capture individual differences in fitness, terrain, or technique, so real burn can vary by 10-20% or more. Use the number as a guide and stay consistent when comparing workouts.
What activities burn the most calories?: High-intensity, full-body activities like running, swimming, HIIT, and vigorous cycling burn the most per minute, while walking burns fewer but is easier to sustain. Total burn depends on intensity, duration, and your weight, so a longer moderate session can match a short intense one.