What Is a MET?
MET stands for Metabolic Equivalent of Task. One MET represents the energy cost of sitting quietly, approximately 1 kcal per kilogram of body weight per hour. Activities are assigned MET values based on their intensity: walking is about 3.5 METs, running about 9–12 METs, and cycling 6–12 METs depending on effort.
How Calorie Calculation Works
Calories = MET × Weight (kg) × Duration (hours)
For example, a 70 kg person running (9.8 METs) for 30 minutes would burn roughly 9.8 × 70 × 0.5 = 343 kcal. This is an estimate; actual energy expenditure varies with fitness level, terrain, and individual metabolism.
Choosing the Right Exercise
Select the exercise that most closely matches your activity. If your exercise is not listed, choose one with a similar intensity. Remember that calorie burn estimates are approximations; they provide a useful benchmark for tracking your activity but should not be taken as exact figures.
Frequently Asked Questions
Are MET-based calorie calculations accurate?
MET values provide reasonable estimates for average adults. However, factors like fitness level, body composition, exercise intensity variation, and environmental conditions can cause actual calorie burn to differ by 15–20%.
Does body weight affect calories burned?
Yes. Heavier individuals burn more calories performing the same activity at the same duration because more energy is required to move a larger body mass.