MET-Based Calorie Calculation
Calorie burn = MET × body weight (kg) × exercise duration (hours). MET (Metabolic Equivalent of Task) represents energy expenditure relative to resting. A MET of 1 equals your resting metabolic rate. Running at 10 km/h (MET 10) burns 10× more energy than sitting still.
MET Range by Intensity
| Intensity | MET Range | Examples |
|---|---|---|
| Low | 1.5–3.0 | Walking, yoga, Pilates |
| Moderate | 3.0–6.0 | Golf, badminton, volleyball |
| High | 6.0–9.0 | Running, swimming, soccer |
| Very High | 9.0+ | HIIT, jump rope, cycling sprint |
Body Weight and Calorie Burn
Heavier individuals burn more calories doing the same activity for the same duration. A 70 kg vs. 60 kg person running 10 km/h for 1 hour burns about 100 kcal more. Estimates here are averages; actual burn can vary ±20% based on fitness, efficiency, and environmental conditions.
Frequently Asked Questions
No — MET calculations cover calories burned during exercise only. Post-exercise oxygen consumption (EPOC) adds 10–15% more for high-intensity activities. Actual total burn is slightly higher than shown.
Not necessarily. Sustainability matters most. A moderate activity done consistently beats an exhausting one done rarely. Strength training also builds muscle, which raises resting metabolism long-term.