MET × weight × time — how nutritionists and exercise physiologists estimate exercise burn.
MET (metabolic equivalent of task) is a unit of exercise intensity: 1 MET equals the energy cost of sitting quietly — about 1 kcal/kg/hr or 3.5 ml O₂/kg/min. Running at 8 km/h is 8 METs, meaning it burns roughly 8× resting energy. The standard formula is kcal = MET × weight (kg) × hours.
The 22 activities below come from the 2011 update to the Compendium of Physical Activities (Ainsworth et al.), the reference standard used by epidemiologists and the American College of Sports Medicine. Final burn always adjusts to your TDEE — fitness trackers typically over-report by 15–30% for everything except steady-state cardio.
MET 8.00 × 30 min · 10.0 kcal/min
Formula: kcal = MET × weight (kg) × hours. MET values from the 2011 Compendium of Physical Activities (Ainsworth et al.). Real burn varies ±20% by fitness level, technique, and conditions.
Choose from the dropdown — 22 common activities with MET values from Walking (3.5) to Jump rope (11.8). If your exact activity isn't listed, pick the closest match by intensity.
Duration in minutes, weight in kg or lb. Heavier bodies burn more per minute because moving more mass costs more energy — the MET formula scales linearly with body weight.
Light = ×0.75 (slower pace, lower effort). Moderate = ×1.0 (matches Compendium baseline). Vigorous = ×1.25 (race pace, max effort). Real RPE varies; calibrate against perceived exertion.
Total kcal plus per-minute rate and 15 / 30 / 60 minute references. Use these for daily energy planning, not as a license to eat back every estimated calorie.
| Activity | MET | kcal / 30 min @ 75 kg |
|---|---|---|
| Yoga (Hatha) | 2.5 | 94 |
| Walking (brisk) | 3.5 | 131 |
| Dancing | 4.8 | 180 |
| Weightlifting (vigorous) | 6.0 | 225 |
| Cycling (moderate) | 6.8 | 255 |
| Swimming (moderate) | 7.0 | 263 |
| Running (8 km/h) | 8.0 | 300 |
| HIIT / circuit | 8.0 | 300 |
| Stair climbing | 8.8 | 330 |
| Jump rope | 11.8 | 443 |
1 MET = 1 kcal per kg of body weight per hour. So kcal burned = MET × weight (kg) × time (hours). For a 75 kg runner at 8 MET running for 30 minutes: 8 × 75 × 0.5 = 300 kcal. The formula treats body weight as a constant linear factor — heavier bodies burn more because moving more mass requires more ATP.
MET values are derived from indirect calorimetry — measuring oxygen consumption while subjects perform the activity in a lab. The Compendium of Physical Activities, first published in 1993 and updated in 2000 and 2011, aggregates hundreds of these studies. Epidemiology, public-health guidelines (CDC, WHO), and clinical exercise prescriptions all reference MET values; the precision is enough for that work even if it isn't enough for elite training.
If you have a chest-strap HRM and have run a VO₂max test, heart-rate-based calorie models (Keytel et al. 2005) outperform MET tables. For most people the two methods agree to within 10–15%, so MET tables are fine — and a chest strap is the single biggest accuracy upgrade if you want better numbers.
Authoritative references behind the math, constants, and tables on this page. Verified by Buğra Sözeri on the dates shown and re-checked at every deploy.