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.

運動卡路里計算機

依運動項目和時間計算消耗的卡路里

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運動項目

運動時間 (分鐘)

體重 (kg)

運動卡路里計算機

消耗的卡路里以 MET 公式估算: kcal = MET × 3.5 × 體重(kg) ÷ 200 × 分鐘。體重越重、運動強度越高，消耗越多。可搭配 TDEE 計算機一起使用，規劃熱量赤字。

如何使用這個運動卡路里計算器

從清單中選擇運動 — 步行、跑步、騎行、游泳、HIIT等 — 然後輸入體重和訓練的分鐘數。用單位切換在公制和英制之間轉換，再點擊計算。消耗的卡路里會立即顯示，無需註冊。每項運動都有各自的MET值，選對項目才能讓估算更貼近實際。

如何解讀結果

這個數字是你在那一次運動中消耗的總能量，單位是kcal。體重越重、時間越長或強度越大，消耗就越多，所以同樣速度下90公斤的跑者比60公斤的消耗更多。請把它當作每日能量收支的一個輸入項：從攝取中減去它，或加到維持熱量上，用來設定一個可持續的熱量赤字。

數字背後的科學

估算的基礎是MET，即代謝當量。1 MET約等於靜息狀態下每公斤體重每小時1千卡，所以消耗大致等於MET乘以體重（公斤）乘以小時。快走約4 MET，跑步升到8–11，劇烈騎行或HIIT可達兩位數。這些數值來自研究者常用的標準參考《體力活動綱要》（Compendium of Physical Activities）。

局限性與實用建議

MET表是人群平均值，真實消耗會隨體能、地形、氣溫和用力程度而變化，請把結果視為大致範圍而非精確數字。注意避免重複計算：若手錶已經記錄了這次運動，就不要再額外加上這個數值，並記住停下後EPOC仍會繼續燃燒一小部分。可搭配我們的TDEE、步數換算卡路里和熱量赤字計算器一起使用，並在CaloNote應用程式中記錄運動，看到每週的整體狀況。

常見問題

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.