As the Compendium website explains, this sort of calculation doesn't take into account differences caused by body mass, body fat, age, sex, efficiency of movement, and conditions like high altitude that may have an impact on the energy required for an activity. Everyone's resting metabolic rate differs slightly - some people of the same weight naturally burn more or fewer calories, depending on a number of factors, and these differences can be significant. So if a 175-pound person like myself were to play competitive soccer (MET value of 10) for one hour, the equation for calories burned would be: 79.38 kg*10=793.8 calories/hour. If you want to know about 15 minutes, divide that number by four. If you only want to know how many calories you burned in a half hour, divide that number by two. Here's your equation: MET value multiplied by weight in kilograms tells you calories burned per hour (MET*weight in kg=calories/hour). If the MET value is blue, there are published studies supporting that value. Look for the MET value from the 2011 Compendium, as it's the most up to date. There are many listings for some activities - there's a difference between boxing in a ring and boxing by hitting a punching bag, for example. If you open up sports (category 15) you can then select an activity. If you open up a category, you can see the activities that fall under it. There's a dropdown menu on the site labeled "Activity Categories." Under that menu, you'll see a long list of categories, starting with bicycling and finishing with volunteer activities. Second, look up your activity on the Compendium. We've included calorie counts for some of the most popular activities in another article, but if you want to make the calculation for yourself, here's how it works.įirst, calculate your weight in kilograms - 1 kg is 2.2 lbs, but you can always type "X pounds to kg" into Google, with X being your weight, to get a number. On the Compendium's website, you can look up a huge number of activities. If an activity's MET value was two, that same person would burn 140 calories in an hour. Since sitting quietly is one MET, a 70 kg person would burn 70 calories (kcal) if they sat quietly for an hour. One "MET" is "roughly equivalent to the energy cost of sitting quietly," according to the Compendium, and can be considered 1 kcal/kg/hour. This calculation relies on a key value known as a MET, which stands for metabolic equivalent. And anyone can go to that website, look up an activity, and calculate how many calories they'll burn doing something. In order to make it easier for other scientists to conduct large scale studies, researchers from the National Institutes of Health (NIH) and Arizona State University have compiled updated versions of that data on a website, the Compendium of Physical Activities. Researchers have assessed the amount of energy required to engage in all kinds of activities over the years. Want to know how many calories you burn backpacking, milking a cow (manually), cleaning a church, or engaging in an hour of vigorous sex? There's data that will help you calculate that - along with calories burned while engaging in all kinds of different sports.
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