Running pace and finish time
Estimate duration from pace or calculate average pace from duration. Choose the direction first so only the relevant time input is used.
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Activity energy estimate
Estimate activity energy using a MET value matched to the activity source. MET describes an activity's metabolic intensity, not its speed.
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Estimated total energy during the activity
129Thermochemical kilocalories (4,184 J)
The example MET does not apply to every exercise. Total activity energy includes energy you would have used at rest.
Estimated resting energy for the same time30 Thermochemical kilocalories (4,184 J)
Estimated extra energy above resting99 Thermochemical kilocalories (4,184 J)
Worked steps
- Estimated total energy ≈ MET × weight in kg × hours.
- Estimated extra energy ≈ (MET−1) × weight in kg × hours; this is not total daily expenditure.
Simple estimated total energy = MET × kg × hours. Extra energy deducts 1 MET of resting expenditure for the same time. The 4.3 example refers to a specific brisk-walking activity in the source, not everyone's walking intensity. Educational estimate for general adult activities; not a watch measurement, exercise prescription or guaranteed weight loss. Do not add total activity energy again to a daily estimate that already includes activity.
Method and scope
Gross energy in kcal is MET times kilograms times hours. Additional energy above resting subtracts one MET over the same time.
Gross activity energy includes a resting component. Do not add it again to a daily total that already includes the activity.
The 4.3 walking example refers to a particular source activity and is not everyone's walking intensity. This is general adult educational estimation, not a wearable measurement, exercise prescription or weight-loss guarantee.
References:Hong Kong LCSD: MET formula and brisk-walking example for 60 kg
What this helps you do
Estimate activity energy using a MET value matched to the activity source. MET describes an activity's metabolic intensity, not its speed.
What to enter
Start with body weight (kg), then fill the other relevant fields in the units shown. The field hints explain the required format and examples.
How the calculation works
Gross energy in kcal is MET times kilograms times hours. Additional energy above resting subtracts one MET over the same time.
Worked example
At 60 kg, 30 minutes and 4 MET, gross energy is 120 kcal. Additional energy above resting is 90 kcal.
Understanding the answer
Gross activity energy includes a resting component. Do not add it again to a daily total that already includes the activity.
Scope and limitations
The 4.3 walking example refers to a particular source activity and is not everyone's walking intensity. This is general adult educational estimation, not a wearable measurement, exercise prescription or weight-loss guarantee.