Fitness trackers and gym machines show calorie numbers, but how are they estimated? Most calculators use a simple concept called MET.
What Is a MET?
A MET (metabolic equivalent of task) compares the energy of an activity to resting. Sitting quietly is 1 MET. An activity of 8 METs burns about eight times as much energy as resting.
The Formula
Calories burned = MET × body weight (kg) × time (hours)
Common MET Values (Approximate)
| Activity | MET |
|---|---|
| Walking at 5 km/h | 3.5 |
| Cycling at a moderate pace | 8.0 |
| Running at 8 km/h | 8.3 |
| Running at 10 km/h | 9.8 |
Worked Example
A 70 kg person exercises for 30 minutes (0.5 hours):
- Walking: 3.5 × 70 × 0.5 = about 123 calories
- Cycling: 8.0 × 70 × 0.5 = 280 calories
- Running at 8 km/h: 8.3 × 70 × 0.5 = about 290 calories
These totals include the calories you would have burned at rest during that time.
Why Your Result Will Differ
- Fitness level, body composition, and terrain all change the real number.
- Wrist trackers can be off by 20-30% or more.
- Intensity changes constantly in real workouts.
Use the figure as a rough guide, not an exact measurement.
Calculate It Fast
Choose your activity, weight, and duration in a calories burned calculator. For your full daily needs, use a TDEE calculator, and track running speed with a pace calculator.
Tips
- Do not “eat back” every calorie your tracker reports.
- Focus on consistency. A regular 30-minute walk adds up.
- Strength training helps maintain muscle, which supports metabolism.
FAQ
Does a higher heart rate always mean more calories? Not exactly, but it generally signals higher intensity.
How many calories are in one kilogram of fat? Roughly 7,700, though weight change in real life is not that simple.
