What is it?
Activity thermogenesis measures additional energy expended beyond resting metabolism.
Estimate calories burned during activities
Knowing how many calories you burn during physical activities is essential for weight management and performance optimization. Calorie expenditure depends on both the intensity of the activity (MET values) and your individual body weight. Mastering this data helps you align your nutrition with your energy output.
Exercise increases calorie burn immediately, but equally important is the Afterburn Effect (EPOC), where high-intensity exercise causes the body to continue burning energy even after you've stopped. This tool helps you estimate burn to plan your next meal appropriately.
The formula is: (MET x 3.5 x Weight) / 200 = Calories per minute. The MET value depends on the intensity of the activity (e.g., walking = 3.5, fast running = 10+), allowing for a realistic estimate of energy expended.
The result is an estimate, as everyone has a different fitness level, muscle mass, and genetics. A person with more muscle will burn more energy during the same activity compared to someone with higher body fat.
MET measures activity intensity. 1 MET is energy used at rest. Higher intensity activities have higher MET values.
Heavier individuals require more energy to move, thus burning more calories doing the same activity as a lighter person.