Understanding MET values
MET stands for Metabolic Equivalent of Task. It compares the energy cost of an activity to resting. 1 MET is roughly the energy cost of sitting quietly, and higher MET values indicate more intense activity. The calories burned calculator on this page applies MET values from the Compendium of Physical Activities, a widely referenced research database maintained for exercise science and public health guidelines.
A calories burned calculator is most useful when the MET value matches the way you actually moved. A casual walk, a fast hill walk, and a loaded hike can all have different MET values even though they sound similar. If you want to compare source tables before entering a custom value, search for MET values compendium physical activities and choose the closest activity description.
- Light intensity: typically about 1.1 to 2.9 METs. Activities include slow walking, light stretching, and gentle yoga.
- Moderate intensity: typically about 3.0 to 5.9 METs. Activities include brisk walking, recreational cycling, and doubles tennis.
- Vigorous intensity: typically 6.0 METs or higher. Activities include running, lap swimming, jumping rope, and singles tennis.
Calculation formula
This calculator uses the standard estimate:
MET x weight(kg) x duration(hours)
minutes / 60
calories burned / minutes
target calories / activity kcal per minute
The result is an estimate. Real-world energy expenditure can vary due to movement efficiency, terrain, temperature, and measurement differences. For a deeper look at the calculation itself, search calories burned MET formula weight duration and compare how different references handle body weight and elapsed time.
Factors affecting calories burned
- Body weight: heavier individuals generally burn more calories at the same MET and time. A 90 kg person will burn roughly 29% more calories than a 70 kg person doing the same activity for the same duration.
- Intensity: higher MET means higher burn rate per hour. Doubling the MET value doubles the estimated calorie burn.
- Fitness and efficiency: trained people may perform an activity more efficiently, which can slightly lower calorie burn at the same external work rate.
- Conditions: heat, cold, hills, wind, and surface can change real burn. Running on sand or on a steep incline increases energy cost beyond the standard MET.
Wearables and gym machines may report a different calorie number because they can use heart rate, age, sex, speed, grade, or proprietary correction factors. To understand why the same workout can produce multiple estimates, search for heart rate vs MET calorie burn accuracy and compare the assumptions behind each method.
| Input | Why it matters | How to improve the estimate |
|---|---|---|
| Weight | MET calorie burn scales directly with body weight. | Use a recent weight and choose the correct unit. |
| Duration | Longer elapsed activity time increases total calories. | Enter active minutes, excluding long rests when appropriate. |
| MET value | MET is the intensity multiplier in the formula. | Choose the closest activity and intensity, or enter a custom MET. |
| Conditions | Hills, wind, heat, surface, and load can change effort. | Use the result as a baseline and adjust expectations for harder conditions. |
MET table of common activities
The table below shows representative MET values for common exercises at each intensity level. Use these values as a reference when using the calories burned calculator or when entering a custom MET value for an activity not listed in the calculator dropdown.
| Activity | Light MET | Moderate MET | Vigorous MET |
|---|---|---|---|
| Running | 6.0 | 8.0 | 10.0 |
| Walking | 2.5 | 3.5 | 4.5 |
| Cycling | 4.0 | 6.0 | 8.0 |
| Swimming | 5.0 | 7.0 | 9.0 |
| Jumping Rope | 8.0 | 10.0 | 12.0 |
| Weight Training | 3.0 | 4.0 | 6.0 |
| Yoga | 2.0 | 3.0 | 4.0 |
| Hiking | 4.0 | 6.0 | 8.0 |
| Basketball | 6.0 | 8.0 | 10.0 |
| Soccer | 5.0 | 7.0 | 9.0 |
If you want to explore MET values for less common activities, search compendium of physical activities METs list to find official reference values used in research and clinical settings.
Exercise intensity guidelines
- Light: easy breathing, and you can sing comfortably. Suitable for warm-ups, cool-downs, and active recovery days.
- Moderate: noticeable breathing, and you can talk in full sentences. This is the recommended minimum intensity for most health benefits according to physical activity guidelines.
- Vigorous: deep breathing, and speaking more than a few words is difficult. Vigorous exercise provides greater cardiovascular and calorie-burning benefits in less time.
Typical comparisons for a 70 kg person
For planning, compare activities by both total calories and time cost. Running may reach a calorie target quickly, while walking or yoga may be easier to repeat more often. The equivalent-duration chart helps show that tradeoff without forcing every workout into the same intensity level.
- Light activity: about 200 to 300 kcal per hour.
- Moderate activity: about 350 to 500 kcal per hour.
- Vigorous activity: about 500 to 900 kcal per hour.
Calorie burn by weight and duration
This table shows estimated calories burned for moderate-intensity walking (3.5 MET) and running (8.0 MET) across different body weights and durations. Use it to quickly gauge how your weight and workout length affect total calorie burn without running the calculator each time.
| Weight (kg) | Activity | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| 60 | Walking (moderate) | 53 kcal | 105 kcal | 158 kcal | 210 kcal |
| 60 | Running (moderate) | 120 kcal | 240 kcal | 360 kcal | 480 kcal |
| 70 | Walking (moderate) | 61 kcal | 123 kcal | 184 kcal | 245 kcal |
| 70 | Running (moderate) | 140 kcal | 280 kcal | 420 kcal | 560 kcal |
| 80 | Walking (moderate) | 70 kcal | 140 kcal | 210 kcal | 280 kcal |
| 80 | Running (moderate) | 160 kcal | 320 kcal | 480 kcal | 640 kcal |
| 90 | Walking (moderate) | 79 kcal | 158 kcal | 236 kcal | 315 kcal |
| 90 | Running (moderate) | 180 kcal | 360 kcal | 540 kcal | 720 kcal |
Notice that doubling your workout duration doubles the estimated calorie burn. The calories burned calculator applies this same linear relationship using the MET formula, so you can quickly adjust your planned workout time to meet a specific calorie target.
Daily activity calorie estimates
Beyond structured exercise, everyday activities also contribute to your total daily energy expenditure (TDEE). The table below shows estimated calorie burn for common daily tasks at moderate effort for a 70 kg person. These activities can add up significantly over the course of a day.
| Daily activity | MET | 30 min | 60 min |
|---|---|---|---|
| Housework (vacuuming, mopping) | 3.0 | 105 kcal | 210 kcal |
| Gardening (general) | 4.0 | 140 kcal | 280 kcal |
| Walking the dog | 3.0 | 105 kcal | 210 kcal |
| Carrying groceries upstairs | 5.0 | 175 kcal | 350 kcal |
| Standing while working | 1.8 | 63 kcal | 126 kcal |
| Stretching or light calisthenics | 2.5 | 88 kcal | 175 kcal |
Incorporating more movement into your daily routine, even outside of formal workouts, can meaningfully increase your total calorie burn. Use the calories burned calculator to compare different combinations of exercise and daily activity to find a routine that fits your lifestyle and goals.
Key takeaways
- MET converts activity intensity into an estimated calorie burn rate that scales with body weight and duration.
- Calorie burn depends on MET, weight, and duration. The formula is simple but provides a reliable planning estimate.
- Real-world results vary based on conditions, fitness level, and movement efficiency. Treat the estimate as a baseline.
- Use the MET table and the calorie-by-weight table in this guide to quickly compare activities without running the calculator each time.
- Daily activities like housework, gardening, and walking the dog contribute meaningfully to total energy expenditure.
- Save scenarios in the calculator when you want to track or compare multiple workout estimates over time.