Estimate total calories burned and hourly energy expenditure across 40+ sports, gym exercises, and daily activities, or calculate calorie burn based on walking, running, and cycling distance.
| Activity & Intensity | MET Value | 30 Min Burn | 60 Min Burn | Burn Rate (kcal/min) |
|---|---|---|---|---|
| Walking (3.0 mph - Moderate) | 3.5 | 131 kcal | 262 kcal | 4.4 |
| Power Walking (4.0 mph - Brisk) | 5 | 187 kcal | 374 kcal | 6.2 |
| Weightlifting (Vigorous Compound) | 6 | 225 kcal | 449 kcal | 7.5 |
| Swimming (Freestyle Moderate) | 7 | 262 kcal | 524 kcal | 8.7 |
| HIIT / Circuit Training | 8 | 299 kcal | 599 kcal | 10.0 |
| Cycling (12–14 mph Moderate) | 8 | 299 kcal | 599 kcal | 10.0 |
| Running (6.0 mph / 10 min mile) | 9.8 | 367 kcal | 733 kcal | 12.2 |
| Running (7.5 mph / 8 min mile) | 11.8 | 442 kcal | 883 kcal | 14.7 |
| Jump Rope (Fast Skipping) | 12 | 449 kcal | 898 kcal | 15.0 |
Understanding Metabolic Equivalent of Task (MET), oxygen uptake kinetics, and why heavier individuals burn more calories for the exact same physical movement.
One Metabolic Equivalent of Task (1.0 MET) is defined as the rate of energy expended while sitting quietly at rest (1.0 kcal per kilogram of body weight per hour, equivalent to an oxygen uptake of approximately 3.5 mL O₂/kg/min).
Moving mass requires mechanical work ($W = F \times d$). A 200 lb individual burns proportionally more energy than a 130 lb individual running at the identical speed because more kinetic energy is needed to accelerate and propel the larger body mass forward.
Running a 5-mile distance burns approximately the same net calories regardless of whether it is run in 35 minutes or 50 minutes. However, in cycling, aerodynamic drag increases with the square of speed, meaning higher speeds burn dramatically more calories per mile.
Answers regarding MET formulas, fitness trackers, post-exercise oxygen consumption (EPOC), and fat burning.
Metabolic Equivalent of Task (MET) calculations provide empirical statistical estimates based on standard laboratory calorimeter testing. Individual energy expenditure varies based on muscle mass percentage, ambient weather conditions, incline slope, cardiovascular efficiency, and hormonal metabolic rate.