Exercise Calories Burned & MET Calculator
Quantify gross and net energy expenditure across hundreds of athletic disciplines and daily activities using standardized Metabolic Equivalent of Task (MET) physiology.
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Exercise Physiology & The MET Compendium Framework
How standardized oxygen uptake ratios calculate human mechanical and thermal energy expenditure
Quantifying calories expended during physical exertion requires standardizing metabolic intensity independently of individual body mass. In clinical exercise science, this is achieved via the Metabolic Equivalent of Task (MET). Pioneered in the Compendium of Physical Activities by Dr. Barbara Ainsworth, 1 MET represents the physiological resting oxygen uptake (VO₂) of an average seated adult:
1 MET = 3.5 mL O₂ / (kg · min) ≈ 1.0 kcal / (kg · hour)
Thermodynamic equivalent of quiet seated rest in a thermoneutral environmentTo determine total kilocalories burned for any given bout of physical exertion, the continuous formula integrates intensity, mass, and time:
Calories Burned (kcal) = MET × Body Mass (kg) × [Duration (minutes) / 60]
Activities are stratified into physiological intensity tiers based on their validated laboratory MET ratings:
| Exercise Modality | Compendium MET | Intensity Classification | Burn Rate (70 kg Adult) |
|---|---|---|---|
| Casual Walking (3.0 mph / 4.8 km/h) | 3.3 | Moderate Aerobic | 231 kcal / hour |
| Brisk Walking (3.5 mph / 5.6 km/h) | 3.8 | Moderate Aerobic | 266 kcal / hour |
| Resistance Training (Free Weights, Vigorous) | 6.0 | Vigorous Anaerobic | 420 kcal / hour |
| Cycling (Moderate, 12–13.9 mph) | 8.0 | Vigorous Aerobic | 560 kcal / hour |
| Running (6.0 mph / 10 min/mile) | 9.8 | High-Intensity Cardiorespiratory | 686 kcal / hour |
| Jump Rope (High Intensity, Fast Pace) | 12.0 | Maximal Glycolytic Exertion | 840 kcal / hour |
Clinical & Exercise Physiology Frequently Asked Questions
Rigorous physiological answers to exercise expenditure and MET calculations
What is a Metabolic Equivalent of Task (MET)?
A Metabolic Equivalent of Task (MET) is an objective physiological measure expressing the energy cost of physical activities. One MET is defined as the rate of oxygen consumption at quiet rest, equivalent to 3.5 milliliters of oxygen per kilogram of body mass per minute, or approximately 1.0 kilocalorie per kilogram per hour.
Why do heavier individuals burn more calories during identical activities?
Because energy expenditure in locomotion and weight-bearing exercise is directly proportional to gravitational mass. Moving an 85 kg body across space requires greater muscular mechanical work and oxygen turnover than moving a 60 kg body at identical velocity.
Does the standard MET calculation account for EPOC (the 'afterburn' effect)?
Standard MET formulas compute steady-state intra-workout expenditure. Excess Post-Exercise Oxygen Consumption (EPOC)—the elevated metabolism required for cellular replenishment, lactate clearance, and temperature normalization—adds an additional 6% to 15% of total caloric burn depending on exercise intensity.
How do wearable optical fitness monitors compare to empirical MET calculations?
Wearable photoplethysmography (PPG) watches infer energy expenditure through surrogate heart-rate kinetics, often showing a 15% to 28% variance due to ambient temperature and skin perfusion. Compendium MET formulas provide an unskewed mechanical baseline based directly on calibrated laboratory spirometry.