Estimated burn from activity (MET-based) — weight & time in any unit.
Calories Burned (kcal) = MET × Weight (kg) × Duration (hours)
The MET-based calorie burn formula is the standard method endorsed by exercise scientists and used in compendiums of physical activities. It calculates kilocalories burned by multiplying the MET value of an activity by the individual's body weight in kilograms and the duration in hours. One MET is defined as the energy cost of sitting quietly, approximately 1 kcal per kilogram of body weight per hour. Activities with higher MET values demand proportionally more energy.
Calories Burned = MET × Weight × Duration = 7.0 × 70 × 0.75 = 7.0 × 52.5 = 367.5 kcal
Result: Approximately **368 kcal** burned during a 45-minute jog at moderate pace for a 70 kg individual.
The result of 368 kcal represents the gross energy expenditure — meaning it includes the roughly 53 kcal your body would have burned at rest during those 45 minutes. If you want the net calories burned (additional calories beyond resting), subtract your resting expenditure: Net = (MET − 1) × Weight × Duration = 6.0 × 70 × 0.75 ≈ 315 kcal. Most fitness trackers and calorie counters report gross values, so 368 kcal is the figure you'd typically log. Results will vary based on actual fitness level, running efficiency, terrain, and individual metabolism.
The Metabolic Equivalent of Task (MET) is a physiological concept that expresses the energy cost of physical activities as a multiple of the resting metabolic rate. By definition, 1 MET equals approximately 3.5 mL of oxygen consumed per kilogram of body weight per minute, which corresponds to roughly 1 kcal/kg/hour. The MET system was developed to allow objective comparison of the intensity of different physical activities without requiring laboratory measurement for every individual.
The authoritative source for MET values is the Compendium of Physical Activities, originally published by Barbara Ainsworth and colleagues in 1993 and updated in 2011 and 2024. The Compendium catalogues hundreds of activities — from household chores to competitive sports — with assigned MET codes. Common examples include:
Disclaimer: This calculator provides estimates for educational and informational purposes only. It is not a substitute for professional medical, dietary, or fitness advice. Consult a qualified healthcare provider before making significant changes to your exercise or nutrition program.
Using the formula: 9.8 × 75 × 0.5 = **367.5 kcal** (approximately 368 kcal). This is the gross calorie estimate for a 30-minute run at a pace of roughly 6 mph (10 min/mile).
High-intensity activities with the highest MET values burn the most calories. Competitive rowing, uphill running, and vigorous swimming can reach 10–16 MET. For a 70 kg person, 12 MET for one hour = 840 kcal. However, sustainability matters — moderate continuous exercise often burns more total calories than short high-intensity bursts for most people.
Absolutely. Walking has MET values ranging from about 2.8 (slow, 2 mph) to 5.0 (brisk, 4 mph). For a 68 kg person walking briskly (MET 4.3) for 60 minutes: 4.3 × 68 × 1.0 = **292 kcal**. This is a practical estimate for daily step-count-to-calorie conversion.
One pound of body fat contains approximately 3,500 kcal. To estimate fat loss potential, accumulate a consistent calorie deficit over time. For example, burning an extra 368 kcal/day through jogging 5 days a week generates a weekly deficit of about 1,840 kcal, which is roughly 0.5 lb (0.23 kg) of fat per week — ignoring compensatory eating and metabolic adaptation.
Age affects Basal Metabolic Rate (BMR) but the MET formula itself does not directly adjust for age. In practice, older adults may have lower aerobic efficiency and muscle mass, meaning the same MET activity could feel more intense but burn similar gross calories per kg. For age-adjusted energy expenditure, pairing this calculator with a BMR or TDEE calculator provides a more complete picture.
MET stands for Metabolic Equivalent of Task. It's a number that rates how much energy an activity requires compared to sitting still (1 MET). You can find official MET values in the Compendium of Physical Activities (sites.google.com/site/compendiumofphysicalactivities), which lists hundreds of activities. Our calculator's dropdown menu also provides pre-loaded MET values for common activities.
Yes, significantly. Because the formula multiplies MET by weight (in kg), a 90 kg person burns roughly 50% more calories than a 60 kg person doing the exact same activity at the same intensity and duration. Carrying more mass requires more muscular work and oxygen consumption.
It provides a well-validated estimate for most aerobic and moderate-intensity activities. Accuracy decreases for activities with significant resistance components (e.g., weight training, where MET assignments are broad averages), water-based activities where buoyancy affects effort, and highly skilled sports where technique efficiency varies widely. For lab-accurate results, indirect calorimetry is the gold standard.
Consumer fitness trackers (Fitbit, Apple Watch, Garmin, etc.) use proprietary algorithms that typically incorporate heart rate, accelerometer data, age, and sometimes VO2 max estimates. The MET formula here uses population-average energy costs. Both approaches are estimates; studies show wrist-based trackers can have 10–30% error rates, and the MET method shows similar variability depending on how well the chosen MET matches actual effort.
For most standard food diaries and calorie-tracking apps (MyFitnessPal, Cronometer, etc.), use the **gross** calories burned figure, as these apps calculate your daily energy needs from total daily energy expenditure (TDEE) formulas that do not pre-subtract resting burn for logged exercise. Check your app's documentation to confirm how it handles exercise entries.
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