Work out calories burned by exercise (met) instantly with clear inputs, formula shown and shareable results.
One MET is resting metabolism, defined as 3.5 ml of oxygen per kilogram per minute, so any activity's energy cost is MET x 3.5 x weight / 200 kcal per minute. A 7 MET activity for 45 minutes at 70 kg burns 386 kcal gross, of which about 331 kcal is net - the excess over simply sitting still.
MET energy cost
kcal/min = MET x 3.5 x weight(kg) / 200
Net cost
net = gross x (1 - 1/MET)
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Net, if you are accounting against a maintenance intake that already includes resting metabolism. Gross double-counts the resting portion.
The Compendium of Physical Activities, a published catalogue of measured oxygen costs for hundreds of activities.