SmarTasty
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During exercise you use about MET value × weight × hours in calories. Part of that you would have used at rest anyway, so the calculator shows the extra energy – like the SmarTasty app when you log a workout. 30 minutes of running at 8 km/h is about 255 kcal extra at 70 kg.
Example:
255 kcal
Running, normal, 30 minutes
Extra means: without the energy you would have used sitting down in that time. Watches count active energy the same way.
An estimate: fitness, terrain and technique change the real value.
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Extra energy used in 30 minutes, by weight.
| Exercise | MET | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Running, easy (about 6.5 km/h) | 6.0 | 150 kcal | 175 kcal | 200 kcal |
| Running, normal (8 km/h) | 8.3 | 220 kcal | 255 kcal | 290 kcal |
| Running, hard (11 km/h) | 11.0 | 300 kcal | 350 kcal | 400 kcal |
| Walking, easy (about 3 km/h) | 2.8 | 55 kcal | 65 kcal | 70 kcal |
| Walking, normal (4.5 to 5 km/h) | 3.5 | 75 kcal | 90 kcal | 100 kcal |
| Walking, hard (5.6 km/h) | 4.3 | 100 kcal | 115 kcal | 130 kcal |
| Cycling, easy (under 16 km/h) | 4.0 | 90 kcal | 105 kcal | 120 kcal |
| Cycling, normal (16 to 19 km/h) | 6.8 | 175 kcal | 205 kcal | 230 kcal |
| Cycling, hard (22 to 25 km/h) | 10.0 | 270 kcal | 315 kcal | 360 kcal |
| Strength training, easy (machines, 8 to 15 reps) | 3.5 | 75 kcal | 90 kcal | 100 kcal |
| Strength training, normal (squats, deadlifts) | 5.0 | 120 kcal | 140 kcal | 160 kcal |
| Strength training, hard (heavy weights, bodybuilding) | 6.0 | 150 kcal | 175 kcal | 200 kcal |
| Yoga, easy (Hatha) | 2.5 | 45 kcal | 55 kcal | 60 kcal |
| Yoga, normal (faster, with sun salutations) | 3.0 | 60 kcal | 70 kcal | 80 kcal |
| Yoga, hard (Power yoga) | 4.0 | 90 kcal | 105 kcal | 120 kcal |
| Swimming, easy (front crawl, slow) | 6.0 | 150 kcal | 175 kcal | 200 kcal |
| Swimming, normal (front crawl, medium) | 8.3 | 220 kcal | 255 kcal | 290 kcal |
| Swimming, hard (front crawl, fast) | 9.8 | 265 kcal | 310 kcal | 350 kcal |
The 2024 update of the compendium lists slightly higher values for some levels, for example 8.5 instead of 8.3 for running at 8 km/h.
Source: Medicine & Science in Sports & Exercise 43(8), 2011
Calculated with 100 steps a minute and 3 MET, extra energy used.
| Steps | Minutes | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| 3,000 | 30 | 60 kcal | 70 kcal | 80 kcal |
| 5,000 | 50 | 100 kcal | 115 kcal | 135 kcal |
| 7,500 | 75 | 150 kcal | 175 kcal | 200 kcal |
| 10,000 | 100 | 200 kcal | 235 kcal | 265 kcal |
| 15,000 | 150 | 300 kcal | 350 kcal | 400 kcal |
Source: International Journal of Behavioral Nutrition and Physical Activity 16, 2019
Example: Running at 8 km/h, 30 minutes, 70 kg:
At 70 kg about 235 kcal extra, or about 350 kcal including resting energy – calculated at 100 steps a minute, brisk walking. The heavier you are, the more you use.
At 70 kg and 8 km/h about 255 kcal extra, or about 290 kcal including resting energy.
The metabolic equivalent. 1 MET is the energy you use sitting quietly, about 1 kcal per kg per hour. Running at 8 km/h is just over 8 MET: it takes eight times as much energy.
Watches also measure your heart rate and use their own formulas. Both are estimates. Compare using the same method each time.
That depends on how you work out your needs. If your exercise is already part of your activity level, don’t count it again. That is why logged workouts don’t add to your daily goal in the app.
No. The calculator works in your browser and sends nothing.