Kalkulator spalonych kalorii
The detailed guide below is currently available in English.
How the estimate is computed
The calculator uses metabolic equivalents (METs): one MET is the energy cost of sitting quietly, and each activity is scored as a multiple of that. The formula is kcal = MET × weight (kg) × time (hours). A 70 kg runner at 9.8 METs therefore burns about 343 kcal in half an hour. MET tables come from published compendiums of measured activities and represent typical effort, not your exact session.
Making the numbers useful
Calorie burn is only half the picture of a good workout. Heavier people burn more at the same pace, fitter people burn slightly less at the same relative effort, and wearable trackers often disagree with MET math by 10–20%. Use the estimate for rough weekly budgeting, remember that daily movement outside workouts adds up too, and fuel rather than punish: exercising to "earn back" food tends to backfire. Informational only, not medical advice.
Częste pytania
What does MET actually measure?
A MET (metabolic equivalent) is a ratio: the energy cost of an activity divided by resting energy cost. Walking at 3.5 METs uses three and a half times the energy of sitting still, whatever your body size.
Why does my watch show a different number?
Wearables add heart-rate data, motion sensors, and personal calibration, so they can diverge from population MET values. Neither is exact — treat both as estimates and look at multi-week trends rather than single sessions.