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

MET (Metabolic Equivalent of Task) is a unit that estimates the energy expenditure of physical activities. One MET is defined as the energy cost of sitting quietly, equivalent to 1 kcal/kg/hour. The formula used is: Calories Burned = MET × Weight (kg) × Duration (hours).

How accurate are MET values for calculating calories burned?

MET values provide reasonably accurate estimates for population-level calculations but may vary by ±10-20% for individuals. Factors like fitness level, body composition, exercise efficiency, and environmental conditions can affect actual energy expenditure. MET values are standardized through extensive research and are widely accepted in exercise physiology.

What are the WHO recommendations for physical activity?

WHO recommends adults aged 18-64 should do at least 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous-intensity aerobic activity weekly. Muscle-strengthening activities should be done 2+ days weekly. These guidelines help maintain cardiovascular health, muscular strength, and healthy body weight.

How can I use calorie burn information for weight management?

Understanding calorie expenditure helps create effective weight management plans. A deficit of 500-1000 calories daily typically results in 0.5-1 kg weight loss weekly. Combine exercise with balanced nutrition for sustainable results. Consult healthcare providers for personalized plans, especially if you have underlying health conditions.

Calories Burned Calculator

Calculate how many calories you burn during exercise based on MET values

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Weight (kg)

Exercise Duration (minutes)

Activity Type (MET Value)

Estimated Calories Burned

0 kcal

Based on your inputs and MET values

Calories Burned = MET × Weight (kg) × Duration (hours)

Activity Comparison

Equivalent to burning the calories from approximately 0
Similar to walking for about 0 minutes
This represents approximately 0% of average daily calorie needs

WHO & FDA Approved Recommendations

150+ minutes weekly: WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly
Strength training: Include muscle-strengthening activities 2+ days per week for major muscle groups
Progressive overload: Gradually increase exercise intensity and duration for continued benefits
Balanced approach: Combine cardiovascular exercise with strength training and flexibility work
Medical consultation: Consult healthcare providers before starting new exercise programs, especially with pre-existing conditions

Understanding Calories Burned and MET Values

Calories burned during exercise depend on three main factors: the metabolic equivalent of task (MET value), your body weight, and the duration of activity. MET represents how many times more energy an activity burns compared to sitting at rest.

How MET Values Work

MET (Metabolic Equivalent of Task) is a standardized unit used to estimate energy expenditure. One MET equals the energy cost of sitting quietly, approximately 1 kcal per kilogram of body weight per hour. More intense activities have higher MET values:

Light intensity: 1.5-3.0 MET (e.g., slow walking, light household chores)
Moderate intensity: 3.0-6.0 MET (e.g., brisk walking, recreational swimming)
Vigorous intensity: 6.0+ MET (e.g., running, competitive sports, HIIT workouts)

Factors Affecting Calorie Burn

While MET values provide good estimates, actual calorie burn can vary based on:

Body composition: Muscle tissue burns more calories than fat tissue
Fitness level: Fit individuals often burn calories more efficiently
Exercise efficiency: Technique and experience affect energy expenditure
Environmental factors: Temperature, altitude, and equipment can influence burn rate
Individual metabolism: Genetic factors and hormonal influences play a role

Frequently Asked Questions

What is MET and how is it used to calculate calories burned?: MET (Metabolic Equivalent of Task) is a unit that estimates the energy expenditure of physical activities. One MET is defined as the energy cost of sitting quietly, equivalent to 1 kcal/kg/hour. The formula used is: Calories Burned = MET × Weight (kg) × Duration (hours).
How accurate are MET values for calculating calories burned?: MET values provide reasonably accurate estimates for population-level calculations but may vary by ±10-20% for individuals. Factors like fitness level, body composition, exercise efficiency, and environmental conditions can affect actual energy expenditure. MET values are standardized through extensive research and are widely accepted in exercise physiology.
What are the WHO recommendations for physical activity?: WHO recommends adults aged 18-64 should do at least 150-300 minutes of moderate-intensity aerobic activity, or 75-150 minutes of vigorous-intensity aerobic activity weekly. Muscle-strengthening activities should be done 2+ days weekly. These guidelines help maintain cardiovascular health, muscular strength, and healthy body weight.
How can I use calorie burn information for weight management?: Understanding calorie expenditure helps create effective weight management plans. A deficit of 500-1000 calories daily typically results in 0.5-1 kg weight loss weekly. Combine exercise with balanced nutrition for sustainable results. Consult healthcare providers for personalized plans, especially if you have underlying health conditions.

Medical Disclaimer: This calculator provides estimates only and should not be used as a substitute for professional medical advice. Always consult with a healthcare provider before making any health-related decisions. This tool follows general guidelines from WHO and FDA but may not account for individual variations. Results are based on statistical averages and should be interpreted as general guidance rather than definitive medical assessment.