How We Calculate Calories Burned
Scientific methodology using peer-reviewed MET values from the 2024 Compendium of Physical Activities
Activities with catalogued MET values (900+ measured)
Typical accuracy for average-weight adults
Latest Compendium data
What is a MET Value?
MET stands for Metabolic Equivalent of Task – a standardized measure of energy expenditure during physical activities.
1 MET = 3.5 mL of oxygen per kg of body weight per minute
This represents the energy your body uses while sitting quietly at rest.
An activity with a MET value of 5 means you burn 5 times more energy doing it than at rest. Walking at 3 mph has a MET of ~3.5, while running at 6 mph has a MET of ~10.
The Calorie Burn Formula
Calories = (MET × 3.5 × Weightkg) ÷ 200 × Durationmin
MET
Activity intensity
3.5
O₂ consumption constant
Weight
Your body weight (kg)
Duration
Exercise time (min)
Example Calculation:
Activity: Running at 6 mph (MET = 10.0)
Weight: 70 kg (154 lbs)
Duration: 30 minutes
Calculation: (10.0 × 3.5 × 70) ÷ 200 × 30 = 367 calories
MET Intensity Categories
Light Intensity
1.6 - 2.9 METs
Slow walking, light chores, stretching
Moderate Intensity
3.0 - 5.9 METs
Brisk walking, cycling, water aerobics
Vigorous Intensity
6.0 - 8.9 METs
Running, swimming laps, aerobics
Very Vigorous Intensity
≥ 9.0 METs
Sprinting, competitive sports, HIIT
Peer-Reviewed Scientific Research
Our calculator is built on decades of rigorous scientific research. Here are the key studies that validate MET-based calorie calculations:
Metabolic Equivalents (METS) in Exercise Testing and Prescription
Jetté M, Sidney K, Blümchen G • Clinical Cardiology, 1990
Established the MET concept as a standardized method for quantifying physical activity energy cost.
Read Study2024 Adult Compendium of Physical Activities
Ainsworth BE et al. • Journal of Physical Activity & Health, 2024
The third major update to the Compendium, cataloguing 1,114 physical activities (912 with measured MET values) based on a systematic review of 701 research papers.
Read StudyEnergy Expenditure of Walking and Running
Various research teams • Medicine & Science in Sports & Exercise
Validated MET-based prediction equations for walking and running with approximately ±15% accuracy for average-weight adults.
Read StudyHow Accurate Is This Calculator?
- MET-based calculations are typically accurate within ±15-20% for adults of average body composition doing well-studied activities like walking and running
- Accuracy improves when you input your actual weight, age, gender, and exercise duration
- Results may vary more for individuals who are significantly overweight, very lean, or highly trained
- For the highest accuracy, provide your average heart rate — our Keytel formula uses it for a more individualized estimate
