Calories Burned by Activity: MET Values Explained
Every “calories burned” estimate comes from one number you’ve probably never heard of: the activity’s MET value. It’s how a brisk walk and an hour of cycling get turned into calories, and once you know the formula you can estimate any activity yourself. The Calories Burned Calculator does it instantly from your weight and time, but this guide explains what a MET is, the simple equation behind it, and what the numbers look like for common activities.
What a MET actually is
MET stands for Metabolic Equivalent of Task. One MET is your energy cost at rest — about 1 calorie per kilogram of body weight per hour. An activity’s MET value tells you how many times harder than resting it is:
- 1 MET — sitting still.
- 3–6 METs — moderate effort (brisk walking, easy cycling).
- 6+ METs — vigorous effort (running, fast cycling).
So an 8-MET activity burns energy roughly eight times faster than sitting on the couch.
The formula
Calories burned = METs × weight (kg) × time (hours)
That’s the whole thing. A 70 kg person doing a 5-MET activity for 30 minutes burns 5 × 70 × 0.5 = 175 calories. If you only have weight in pounds, divide by 2.205 to get kilograms first (154 lb ÷ 2.205 ≈ 70 kg).
| Activity (MET) | 60 kg, 30 min | 80 kg, 30 min |
|---|---|---|
| Walking, brisk (3.5) | 105 | 140 |
| Cycling, moderate (8) | 240 | 320 |
| Running, 6 mph (9.8) | 294 | 392 |
| Swimming, laps (7) | 210 | 280 |
Notice the two things that move the number: how hard the activity is (its MET) and how heavy you are (more mass = more energy to move it). Time scales it linearly.
MET values for common activities
These are approximate, from the standard Compendium of Physical Activities:
| Activity | METs |
|---|---|
| Sitting / resting | 1.0 |
| Walking, casual (2.5 mph) | 3.0 |
| Walking, brisk (3.5 mph) | 4.3 |
| Cleaning / housework | 3.3 |
| Cycling, light (10–12 mph) | 6.8 |
| Cycling, vigorous (14–16 mph) | 10.0 |
| Running, 5 mph | 8.3 |
| Running, 7.5 mph | 11.5 |
| Swimming laps, moderate | 5.8 |
| Weight training, general | 3.5 |
| Yoga | 2.5 |
| Jumping rope | 11.0 |
Pick the row closest to your effort level — the same activity has a higher MET when you do it harder.
What MET estimates can’t see
MET-based numbers are solid averages, but they’re estimates. They don’t account for your fitness level (a trained body can be more efficient), terrain (hills raise the real cost), age, sex, and body composition, or the small “afterburn” where you keep burning slightly more once you stop. Treat the result as a good ballpark for comparing activities and tracking trends, not a calorie figure precise to the unit.
How to estimate your calories burned
- Open the Calories Burned Calculator and pick your activity (it carries the MET value).
- Enter your weight and the duration.
- Read the estimate — change the activity to compare, say, walking vs cycling for the same time.
- To train by effort rather than time, the Heart Rate Zone Calculator and VO2 Max Calculator add intensity and fitness context, and Steps to Miles converts a step count into distance and calories.
FAQ
What is a MET in simple terms?
It’s how many times harder an activity is than sitting still. One MET is rest; a 6-MET activity uses energy six times faster.
Does body weight change calories burned?
Yes — it’s in the formula. A heavier person burns more calories doing the identical activity because moving more mass costs more energy.
Why do two calculators give me different numbers?
Because they may use slightly different MET values for the “same” activity, or factor in age and heart rate. All MET-based estimates are approximations, so small differences are normal.
Are MET values the same for everyone?
They’re population averages. Your real burn varies with fitness, efficiency, and body composition, so use METs to compare and track rather than as an exact personal figure.
How do I convert pounds to kilograms for the formula?
Divide pounds by 2.205. So 165 lb ÷ 2.205 ≈ 75 kg, which you then plug into METs × kg × hours.
Want to compare two workouts fairly? Put the same weight and duration into the Calories Burned Calculator and switch the activity — the MET value does the rest, showing which one actually burns more for your time.