Calories Burned Calculator — MET Activity Studio
Calculate your exact calories burned for 100+ exercises based on physical MET values. Enter your duration, weight, or set reverse calorie goals to find required workout durations.
Active Biometrics Console
Set weight and duration to observe active metabolic calorie burn instantly
Food Caloric Equivalents
Burn count compared against common nutritional elements
Metabolic Presets & Workouts
Select popular training durations to sync biometrics instantly
Understanding Physical MET science
Uncover the physiological mathematics of daily exercise energy expenditures
🧠 What is MET?
**Metabolic Equivalent of Task (MET)** is a clinical unit estimating physical intensity. 1 MET represents your energy burn while sitting completely quiet at rest (roughly 1 kcal per kg of weight per hour). An exercise of 8 METs (like jogging) burns 8 times more energy than sitting still!
🧮 The Scientific Formula
📋 Activity Reference Chart (70kg standard)
Hourly calorie burns compared under reference 70kg standing weight
| Activity Type | MET Intensity | Hourly Burn (70kg) |
|---|---|---|
| Walking briskly (3.5 mph) | 4.3 MET | 301 kcal |
| Jogging (moderate) | 6 MET | 420 kcal |
| Running (8 mph) | 11.8 MET | 826 kcal |
| Swimming laps (crawl) | 9.8 MET | 686 kcal |
| Bicycling (12-14 mph) | 8 MET | 560 kcal |
| Aerobic dance class | 7.3 MET | 511 kcal |
| Vigorous weight lifting | 6 MET | 420 kcal |
| Weeding / Gardening | 3.8 MET | 266 kcal |
| Mopping floors | 3.3 MET | 231 kcal |
| Slow strolling | 2 MET | 140 kcal |
Overview & Capabilities
Calculate your exact calories burned for 100+ exercises based on physical MET values. Enter your duration, weight, or set reverse calorie goals to find required workout durations.
How to Use
Key Features
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Frequently Asked Questions
Q What is a MET (Metabolic Equivalent)?
A Metabolic Equivalent of Task (MET) is a physiological index representing the energy cost of physical activities. 1 MET is defined as the oxygen consumption at rest (approx 3.5 ml of oxygen per kg of body weight per minute, equivalent to 1 kcal/kg/hour).
Q How does weight impact calories burned?
Because moving a larger mass requires more mechanical work, heavier individuals burn more calories performing the same physical activity for the same duration than lighter individuals.
Q How accurate is the MET formula?
The MET formula is the gold standard clinical benchmark for general estimation. However, individual variations in metabolic efficiency, body fat ratio, ambient temperature, and muscular conditioning can affect actual burn counts.
Q What is a healthy daily calorie burn goal from exercise?
A healthy guideline for active wellness is burning 300 to 500 calories per day through moderate-to-vigorous exercise, coupled with a nutrient-rich baseline diet.
Q Does building muscle increase passive calorie burn?
Yes! Skeletal muscle tissue is highly active metabolically. Building lean muscle mass increases your Basal Metabolic Rate (BMR), meaning your body passively burns more calories even while completely at rest.
Q How does elevation or incline impact METs?
Walking or running on an incline significantly increases mechanical resistance and cardiovascular demand. For instance, walking at 3 mph on a flat surface has a MET score of 3.3, but walking at the same speed on a 6% incline raises the MET score to 5.0, burning over 50% more calories.
Q Can I lose weight strictly through exercise caloric expenditure?
While exercise calorie burn helps establish a daily caloric deficit, weight management is most successful when combining training with a controlled nutritional intake plan. It is much easier to avoid consuming excess calories than to attempt to burn them off through exercise alone.