Formula & Calculator
Calories Burned During Exercise (MET Formula)
Estimates calories burned during an activity using its standardized MET (metabolic equivalent) value.
Interpretation
Calories = MET × mass(kg) × duration(hours). Estimates energy expenditure based on Metabolic Equivalent of Task. Used in fitness tracking and exercise prescription.
Variables
| Symbol | Quantity | Unit |
|---|---|---|
| Calories | Calories burned | kcal |
| MET | Metabolic equivalent of the activity | |
| mass | Body mass | kg |
| duration | Duration of activity | hours |
What it means
The MET (Metabolic Equivalent of Task) formula estimates the calories burned during a physical activity. One MET is the energy cost of sitting quietly (≈1 kcal/kg/h). MET values are assigned to various activities (e.g., walking: 3.5, running: 8.0). The formula multiplies MET by body mass (kg) and duration (hours) to get kcal. It is used in exercise physiology, fitness apps, and clinical settings to estimate energy expenditure. It helps individuals understand the caloric impact of different exercises and to plan activity for weight management. However, individual variations exist. Understanding this formula aids in choosing activities that meet caloric goals.
Worked example
Calories Burned (MET Formula) – Two Detailed Examples
Real‑World| Parameter | Value |
|---|---|
| MET | 8 |
| mass (kg) | 70 |
| duration (hr) | 0.5 |
| Parameter | Value |
|---|---|
| MET | 3.5 |
| mass | 60 |
| duration | 1 |
Common mistakes
- MET: Metabolic equivalent – 1 MET = 3.5 mL O₂/kg/min.
- Mass: In kilograms – not pounds.
- Duration: In hours – if using minutes, divide by 60.
- MET values: Use the correct MET for the activity (e.g., walking ~3‑4, running ~8‑12).
- Calories burned: This is an estimate – individual differences in efficiency exist.
Applications
The MET (Metabolic Equivalent of Task) formula estimates calories burned during exercise by multiplying the MET value of an activity by the individual's weight (kg) and duration (hours). This provides a practical method for quantifying energy expenditure for a wide range of activities. Fitness professionals, nutritionists, and researchers use it to design weight loss programmes, to compare the energy costs of different exercises, and to monitor physical activity. By using MET values from compendiums, individuals can estimate the calorie burn of their workouts and plan accordingly. This formula is also used in health promotion and in clinical settings to assess physical activity levels. Understanding calorie expenditure helps people achieve fitness and weight goals.
- Calorie expenditure tracking for weight management
- Design of exercise programmes for specific energy targets
- Comparison of activities for fitness planning
- Research on physical activity and health outcomes
- Clinical assessment of energy balance
Frequently Asked Questions
It estimates calories burned during an activity using the metabolic equivalent of task (MET): Calories = MET × mass(kg) × duration(hours).
One MET is the resting metabolic rate (≈1 kcal/kg/hour). MET values indicate the intensity of an activity relative to rest. For example, walking briskly has MET ≈ 4.0.
MET values are published in compendia (e.g., 2011 Compendium of Physical Activities). Common values: running (8.0), cycling (6.0), swimming (5.0).
A 70 kg person runs at MET = 8.0 for 30 minutes (0.5 hours). Calories = 8 × 70 × 0.5 = 280 kcal.
- MET values are population averages; actual energy expenditure varies with individual efficiency.
- It does not account for terrain, wind, or body composition.
- MET values may be overestimated for certain activities.
- Using a generic MET value without adjusting for actual exercise intensity (e.g., walking briskly vs. strolling have different METs).
- Using weight in pounds instead of kilograms.
- Forgetting to convert minutes to hours.
It provides a reasonable estimate for moderate activities, but errors can be 10–20% for high‑intensity or individualised efforts.
Yes, it helps estimate calories burned during exercise, which can be used to manage energy balance.
MET is a multiple of resting VO2 (1 MET = 3.5 mL O₂/kg/min). VO2 is a direct measure of oxygen consumption.
VO2 (mL/kg/min) = MET × 3.5.