Calories Burned by Activity & MET Calculator
### Exercise Physiology & The Metabolic Equivalent of Task (MET) The Metabolic Equivalent of Task (MET) is a standardized physiological measure expressing the energy cost of physical activities.
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📐 Formula
💡 Practical Example
For example, a 165-lb (74.84 kg) individual running at 6.0 mph for 45 minutes: \}}\). Subtracting resting metabolic expenditure yields \(\mathbf{518\text{ net kcal}}\), burning calories at a rate of \, equivalent to 67.3 grams of body fat.
📖 About Calories Burned by Activity & MET Calculator
Exercise Physiology & The Metabolic Equivalent of Task (MET)
The Metabolic Equivalent of Task (MET) is a standardized physiological measure expressing the energy cost of physical activities relative to quiet resting.
Understanding MET Multipliers
- 1.0 MET: Resting quietly).
- Light Intensity (< 3.0 METs): Casual walking, light office work, gentle stretching.
- Moderate Intensity (3.0 to 6.0 METs): Brisk walking (3.5 mph), weight lifting, doubles tennis.
- Vigorous Intensity (> 6.0 METs): Running, lap swimming, vigorous cycling, HIIT.
Gross vs. Net Calorie Burn
- Gross Burn: Total calories burned during the time frame (including the baseline resting calories your body would have burned even while sitting on the couch).
- Net Burn: The true additional calories burned specifically as a result of physical exertion.
How to Use This Calculator
Enter your Physical Exercise / Sport Activity — select from Running: 6.0 mph / 10 km/h (MET 9.8), Running: 8.0 mph / 12.8 km/h (MET 11.8), Jogging: 5.0 mph / 8.0 km/h (MET 8.3), Body Weight (e.g. 165), Weight Unit — select from Pounds (lbs), Kilograms (kg), Workout Duration (Minutes) (e.g. 45), and Custom MET Override (Optional, set > 0 to use) (e.g. 0 = use selected activity). Results update instantly — no submit button needed. Use metric or imperial units as labeled. For the most accurate result, measure height and weight in the morning without shoes.
The Formula
Standard exercise physiology equations from the Compendium of Physical Activities: Calories Burned (kcal) = ((MET × 3.5 × Weight (kg)) / (200)) × Duration (minutes) Exercise Calories: Net kcal = Gross kcal - ((1.0 × 3.5 × Weight (kg)) / (200) × Minutes) Fat Equivalent (grams): Fat Loss = (Net kcal) / (7.7 kcal/gram) Consumption: V_O_2 ≈ (Gross kcal) / (4.86 kcal/L O_2)
Worked Example
For example, a 165-lb (74.84 kg) individual running at 6.0 mph for 45 minutes: . Subtracting resting metabolic expenditure yields 518 net kcal, burning calories at a rate of equivalent to 67.3 grams of body fat.
Understanding Your Result
Your BMR is the calories burned at complete rest — your TDEE (Total Daily Energy Expenditure) adds activity. To lose 1 lb/week, create a 500 kcal/day deficit. To lose 2 lbs/week, a 1,000 kcal/day deficit is required — this is generally the safe maximum recommended by clinicians. Below 1,200 kcal/day for women or 1,500 kcal/day for men risks metabolic adaptation and nutrient deficiencies. Protein intake of 1.6–2.2 g/kg body weight preserves muscle during a caloric deficit.
💡 Expert Health Guidance & Clinical Context
- This calculator uses clinically validated formulas and population reference data published by the WHO and NIH. Results are screening estimates, not medical diagnoses.
- Consult a licensed healthcare provider before making any changes to diet, medication, or exercise based on these results — individual variation is significant.
- Genetics, chronic conditions, and concurrent medications can dramatically affect what a "normal" result means for a specific individual.
- Track your results over time: a single data point is less meaningful than a trend measured consistently across multiple weeks or months.
- The CDC recommends adults receive routine health screenings at least annually. Use these calculations to prepare informed questions for your physician.
- Body composition, lifestyle factors, and stress levels all interact with the metrics shown here. No single number captures your full health picture.
- For pediatric or geriatric populations, reference ranges may differ significantly from the adult standards used in general calculators.
- Always cross-reference results with laboratory tests, clinical examinations, and professional medical evaluation before acting on any finding.
Results are for informational and educational purposes only. Always verify critical decisions with a qualified professional.