How Calories Burned Is Calculated
MET is a measure of exercise intensity relative to rest (MET 1.0 = sitting still). Walking briskly is ~3.5 MET. Running at 6 mph is ~9.8 MET. The formula gives a close estimate of total caloric expenditure including your resting metabolic rate during exercise.
MET Values for Common Activities
| Activity | MET | Intensity |
|---|---|---|
| Sleeping | 0.95 | Rest |
| Sitting / desk work | 1.3 | Sedentary |
| Standing | 1.8 | Light |
| Walking slowly (2 mph) | 2.5 | Light |
| Walking briskly (3.5 mph) | 3.5 | Moderate |
| Hiking | 5.3 | Moderate |
| Cycling (12–14 mph) | 8.0 | Vigorous |
| Running (6 mph / 10 min/mi) | 9.8 | Vigorous |
| Running (8 mph / 7.5 min/mi) | 13.5 | Very Vigorous |
| Swimming laps (moderate) | 7.0 | Vigorous |
| Weightlifting (moderate) | 3.5 | Moderate |
| HIIT / circuit training | 8.0 | Vigorous |
| Yoga | 2.5 | Light |
| Dancing | 4.5 | Moderate |
| Rowing (moderate) | 7.0 | Vigorous |
Calories Burned vs. Weight
Body weight is the biggest variable in calorie burn — a heavier person burns significantly more calories doing the same activity at the same intensity. A 90 kg person burns about 50% more calories than a 60 kg person for the same workout.
Frequently Asked Questions
How accurate is this calculator?
MET-based calculations are research-validated estimates with typical accuracy of ±15%–20%. Individual factors like fitness level, body composition, temperature, and terrain affect actual burn. For precise tracking, a heart-rate monitor provides better real-time data.
Does muscle mass affect calorie burn during exercise?
Yes — people with more muscle mass have a higher resting metabolic rate and burn slightly more calories during activity. This effect is modest during exercise itself but significant over 24 hours due to higher baseline metabolism.
Is cardio or weightlifting better for fat loss?
Cardio burns more calories during the workout; weightlifting builds muscle which increases your resting metabolic rate. Research suggests combining both — cardio for calorie burn, strength training for body composition — produces the best long-term fat loss results.
What is EPOC (afterburn)?
EPOC (Excess Post-exercise Oxygen Consumption) is the elevated calorie burn after intense exercise, sometimes called the "afterburn effect." High-intensity exercise can elevate metabolism for hours post-workout. This calculator shows calories burned during the activity only.