Question 1

What is MET and how is it used to calculate calories burned?

Accepted Answer

MET (Metabolic Equivalent of Task) is a unit expressing energy expenditure relative to rest. 1 MET = 3.5 ml O₂/kg/min ≈ 1 kcal/kg/hour. Calories burned = MET × body weight (kg) × duration (hours). MET values are standardised in the Ainsworth et al. (2011) Compendium of Physical Activities, endorsed by WHO.

Question 2

How accurate is the heart rate method for calculating calories burned?

Accepted Answer

The heart rate method uses sex-specific regression equations validated by Keytel et al. (2005) against indirect calorimetry. Accuracy is best at moderate aerobic intensities (60–80% of max heart rate). Accuracy decreases below 50% HRmax (rest) or above 90% HRmax (anaerobic), where the HR-VO₂ relationship becomes non-linear.

Question 3

What are the ACSM metabolic equations for running and walking?

Accepted Answer

From ACSM Guidelines for Exercise Testing and Prescription (2009): Walking VO₂ (ml/kg/min) = 0.1×speed(m/min) + 1.8×speed×%grade + 3.5; Running VO₂ = 0.2×speed + 0.9×speed×%grade + 3.5. Calories = (VO₂ × weight / 1000) × 5 kcal per litre of oxygen.

Question 4

What is TDEE and how is BMR calculated?

Accepted Answer

TDEE (Total Daily Energy Expenditure) = BMR × Physical Activity Level (PAL). BMR can be estimated with: Mifflin-St Jeor (1990): 10W + 6.25H − 5A ± sex; Harris-Benedict (Roza & Shizgal 1984); or WHO/FAO/UNU (2004) age-stratified equations. Mifflin is generally most accurate for normal-weight adults (Frankenfield 2005).

Question 5

How do you calculate cycling calories from power output?

Accepted Answer

Gross metabolic cost from cycling power: kcal = watts × duration(s) × 0.001 / 4184 / 0.23, where 0.23 is the gross mechanical efficiency of cycling (~20–25%, Jeukendrup & Wallis 2005). Power meters measure work done at the pedals; the formula converts this to total metabolic energy cost.

Question 6

What is EPOC in strength training?

Accepted Answer

EPOC (Excess Post-Exercise Oxygen Consumption) is elevated metabolism after exercise as the body replenishes ATP, creatine phosphate, and glycogen, and repairs muscle tissue. Heavy strength training (>70% 1RM) produces EPOC lasting 12–38 hours worth 5–20% of session calories (Melanson et al. 2002). This post-exercise calorie burn is a key benefit of resistance training.

Question 7

How many calories does running burn per km?

Accepted Answer

Running calorie cost is approximately 0.9–1.1 kcal/kg/km on a flat surface (ACSM 2009 metabolic equations). For a 70 kg person this equals ~63–77 kcal/km. Incline, surface type, and running efficiency all affect this number. The ACSM VO₂ equation accounts for grade: each 1% incline adds roughly 3–4% to energy cost.

Question 8

What heart rate zone burns the most fat?

Accepted Answer

The maximum rate of fat oxidation (MFO) occurs at approximately 55–65% of VO₂max or roughly 60–75% of maximum heart rate (Achten & Jeukendrup 2004). This is called Zone 2 (fat burn zone). While a higher percentage of energy comes from fat at lower intensities, Zone 2 provides the optimal balance of fat oxidation rate and total duration sustainable.

Question 9

Does muscle mass affect calories burned?

Accepted Answer

Yes. Skeletal muscle is metabolically active, burning approximately 13 kcal/kg/day at rest (Wang 2010). Each kilogram of muscle gained through resistance training permanently increases resting metabolic rate. This is why body weight alone is less accurate than lean mass for estimating BMR — heavier individuals with more muscle burn more calories at rest.

Type	Description
Single Activity	Calories burned for one activity
Calorie Rate	Per-minute calorie burn rate
Daily Burn Estimate	Estimate full-day calorie burn

Type	Description
Single Activity	Calories burned for one activity
Calorie Rate	Per-minute calorie burn rate
Daily Burn Estimate	Estimate full-day calorie burn

Calories Burned: Guide

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94 kcal Burned

~8.9g Fat Oxidised

Moderate Activity (MET 3–5.9)

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