A MET (Metabolic Equivalent of Task) measures how hard an activity is relative to sitting quietly. Sitting = 1 MET. Brisk walking = 3.5 METs. Running at 6 mph = 10 METs. The Compendium of Physical Activities catalogs MET values for hundreds of activities.

How are calories burned calculated?

The formula is: Calories = METs × weight (kg) × duration (hours). This works because 1 MET roughly equals 1 kcal burned per kg of bodyweight per hour. A 70 kg person doing 5 METs of cycling for 1 hour burns about 350 calories.

Why do my smartwatch numbers differ?

Wearables use heart rate, GPS, accelerometer data, and proprietary algorithms that account for individual fitness level and intensity changes. MET-based estimates use average values from population studies. Both are estimates — wearables are usually within 15-25% of true expenditure for common activities.

Do heavier people burn more calories?

Yes, because moving more mass requires more energy. A 90 kg person doing the same workout as a 60 kg person will burn roughly 50% more calories. That's why the formula scales with bodyweight.

Does fitness level affect calories burned?

Slightly. A trained runner is more efficient than a beginner, using fewer calories per mile at the same pace. But the difference is typically only 10-15%. The bigger lever for most people is duration and intensity, not efficiency gains.

How do I use these numbers?

Treat them as reasonable estimates for planning, not precise accounting. If you're tracking for weight loss, combine activity burn with your TDEE to understand total daily expenditure — and recognize that eating to compensate for exercise is where most people go wrong.

Nutrition · No. 31Intermediate · 1-2 min

Calories Burned
MET-Based Activity Calculator

Calculate calories burned from 39+ activities using the Compendium of Physical Activities MET values.

Calculator

How the Calculation Works

This calculator uses MET values — Metabolic Equivalents — from the Compendium of Physical Activities, a reference database maintained by researchers at Arizona State University. Each activity gets a single number representing its energy cost relative to sitting still.

Limits of the Estimate

MET values represent population averages — your personal efficiency may differ 10-20%. Terrain, weather, and technique affect real-world energy cost. Highly trained athletes are more efficient at moderate paces, less at max effort. EPOC (afterburn) from intense workouts adds a small amount not captured here.

Formula

Calories = METs × Weight (kg) × Duration (hours)

1 MET ≈ 1 kcal per kg per hour

Sitting still = 1 MET (your BMR rate)

What the MET Scale Looks Like

Intensity	MET Range
Sedentary (sitting, lying)	1.0 – 1.5
Light (easy walking, yoga)	1.6 – 2.9
Moderate (brisk walk, cycling)	3.0 – 5.9
Vigorous (running, HIIT)	6.0 – 9.9
Very vigorous (racing, sprints)	10.0+

How the Calculation Works

Limits of the Estimate

Formula

What the MET Scale Looks Like

Frequently Asked Questions

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