Калькулятор калорий, сжигаемых при физических нагрузках
Рассчитайте калории, сжигаемые при различных видах физических нагрузок. Введите свой вес, тип упражнения (ходьба, бег, плавание, езда на велосипеде и т.д.) и продолжительность, чтобы получить точные оценки сжигания калорий.
Расчет калорий
Complete Guide to Exercise and Calorie Burn
Understanding MET (Metabolic Equivalent)
MET Definition
- • 1 MET = Resting oxygen consumption (3.5ml/kg/min)
- • Standard unit for measuring physical activity intensity
- • Ratio of activity intensity to individual's resting metabolic rate
- • Scientifically validated international standard measurement
Calorie Calculation Formula
Calories Burned = MET × Weight(kg) × Time(hours)
Example: 70kg adult jogging for 30 minutes (8 MET)\n= 8 × 70 × 0.5 = 280 kcal
Exercise Intensity Classification
Low Intensity Exercise (1.0-2.9 MET)
- • Daily activities, light stretching
- • Slow walking, yoga
- • Can be sustained for long periods
- • Suitable for beginners or rehabilitation
Moderate Intensity Exercise (3.0-5.9 MET)
- • Brisk walking, light cycling
- • Swimming, dancing
- • Exercise where conversation is possible
- • General aerobic exercise
High Intensity Exercise (6.0-8.9 MET)
- • Jogging, fast cycling
- • Ball sports, hiking
- • Exercise that causes breathlessness
- • Effective for fitness improvement
Very High Intensity (9.0+ MET)
- • Running, vigorous sports
- • High-intensity interval training
- • Short duration, high efficiency exercise
- • Requires sufficient fitness level
Effective Exercise Planning
Weekly Exercise Recommendations
- • Moderate intensity: 150+ minutes per week
- • High intensity: 75+ minutes per week
- • Strength training: 2+ times per week
- • Flexibility exercise: 10-15 minutes daily
Weight Management Goals
- • Weight loss: 300-500kcal burned daily
- • Weight maintenance: 200-300kcal burned daily
- • Muscle gain: strength training + adequate nutrition
- • Gradual goal setting is important
Tips to Maximize Exercise Benefits
- • Consistency: Exercise regularly, even if just a little each day
- • Progression: Gradually increase exercise intensity and duration
- • Variety: Combine different types of exercise to prevent boredom
- • Individualization: Choose exercises appropriate for your fitness level
- • Recovery: Get adequate rest and sleep
- • Nutrition: Maintain proper nutrition before and after exercise
Precautions
- • Actual calorie burn may vary by ±20% due to individual differences
- • Consult with a doctor before exercising if you have cardiovascular or joint problems
- • Stop immediately if you experience dizziness or chest pain during exercise
- • Adequate hydration and appropriate exercise clothing are recommended
Legal Notice
This calculator is for reference only. For accurate calorie burn measurement, please use professional equipment or consult with medical professionals.