Sports Calories Burned Simulator

Introduction to Caloric Expenditure and MET

What is Caloric Expenditure?

Caloric expenditure represents the energy used by the body to perform vital functions such as breathing, digestion, and blood circulation, as well as to carry out physical activities. It varies based on several factors. Physical activity plays a key role: the more active a person is, the more calories they burn. Weight also influences this expenditure, with a heavier person generally consuming more energy for the same effort. Finally, the intensity of the effort is crucial: the more intense the exercise, the higher the caloric consumption.

The MET: A Standard Measurement Unit

The MET (Metabolic Equivalent of Task) is a unit that quantifies the energy expenditure of a physical activity by comparing it to the energy consumed at rest. One MET corresponds to the oxygen consumption at rest, approximately 3.5 ml of oxygen per kilogram of body weight per minute. The MET is used to assess the intensity of a physical activity: a 1 MET activity represents a resting state, while a more intense activity like running can reach several METs. For example, walking briskly may be rated at 3 to 5 METs, while running at a moderate intensity can exceed 10 METs. The caloric expenditure of an activity can be calculated by multiplying the MET of the activity by the person's weight and the duration of the exercise, which helps estimate the energy expended during the effort.

Influence of Intensity and RPE on Caloric Expenditure

The RPE (Rating of Perceived Exertion) on a 10-point scale is a system used to assess the intensity of physical activity based on an individual’s subjective perception of the effort. In other words, it’s a scale that measures how difficult an individual finds an exercise based on their physical and mental sensations during the activity. The scale ranges from 0 to 10, where each number represents a progressively higher level of intensity, from complete rest to maximum effort. Here’s how it’s structured:

0 to 3: Light to moderate effort. You feel a low to moderate level of effort, your breathing is easy, and you can talk without difficulty. This corresponds to activities such as a leisurely walk or easy exercise.
4 to 6: Sustained to intense effort. You begin to feel slightly out of breath, conversation becomes more difficult, and you feel progressively fatigued. This level corresponds to activities like light running or sustained physical exercise.
7 to 8: Very intense effort. Your breathing becomes rapid, and you begin to reach your limits, making it difficult to continue maintaining this effort for an extended period. This level corresponds to very intense exercises.
9 to 10: Maximal effort. You are at the limit of your capacity, completely exhausted, and unable to continue. These levels are associated with very short, extremely intense efforts, such as sprints or high-intensity exercises.

Calculating Calories Burned

The general formula to calculate calories burned is: Calories = MET x weight (kg) x duration (h) x 1.05.

Caloric Expenditure by Activity

Walking and Nordic Walking

Walking has an energy expenditure level that varies depending on speed, ranging from a leisurely pace to a faster one. Nordic walking, being more demanding on the muscles, presents a higher energy expenditure than regular walking.

Roller and Cycling

Rollerblading involves energy expenditure that depends on the speed at which you skate, while cycling varies according to the intensity of effort, from a leisurely ride to intense competition speed.

Rowing and Ski-Erg

Rowing engages the whole body, and its energy expenditure varies depending on the intensity of effort. The Ski-Erg, a similar machine, shows comparable energy expenditure but can reach higher levels with increased intensity.

Swimming and Football

Swimming has a variable energy expenditure depending on the swimming style, and football fluctuates based on the intensity of play and the level of physical engagement required.

Running

Running presents an energy expenditure that varies depending on intensity and pace. At a moderate pace, it consumes less energy than at a faster pace or during a sprint. The effort becomes more intense as speed or duration increases, with variations depending on terrain (flat or uphill) and conditions (track, road, trail).

Caloric Expenditure and Intensity (RPE)

Link Between MET and Perceived Effort

A high MET does not always mean an intense perceived effort

Applying RPE to Refine the Calculation

Self-assessment through RPE allows for adjusting the caloric estimation based on the actual difficulty felt.

Concrete Examples of MET-RPE Coupling

A runner at 10 km/h has a MET of 10, but a beginner will experience a high RPE, while an experienced athlete will perceive a low RPE.

Limits of MET and the Need for Personalization

MET is an average estimate. Integrating subjective intensity and individual factors improves accuracy.

Optimizing Caloric Expenditure

Choosing Activities Based on Goals

For weight loss, choose high MET activities sustained over time. For endurance, vary the intensities.

Impact of Training on Caloric Expenditure

Regular training improves metabolic efficiency, influencing how calories are burned.

Strategies to Maximize Fat Burning

Alternating intensities, using interval training, and combining exercise with a proper diet favor fat burning.

Tracking and Adjusting Activity

Using tracking apps or a heart rate monitor helps refine the estimate of energy expenditure.

Conclusion

Summary of Key Points

Caloric expenditure varies by activity, MET, and perceived intensity. For better estimation, integrating RPE and adjusting for the individual is essential.

Towards a Personalized Approach

Rather than relying solely on MET values, using tracking tools and accurate self-assessment enables optimization of effort and results.