MET Values Explained: How Calorie Burn Estimates Actually Work
September 18, 2026
A MET (Metabolic Equivalent of Task) measures how many times more energy an activity uses compared to sitting quietly, which is defined as 1 MET. Multiply MET × body weight in kilograms × duration in hours, and you get an estimate of calories burned during that activity.
Skip the math and get your answer instantly:
Open the Calorie Burn Calculator →Common MET Values
| Activity | Approximate MET |
|---|---|
| Sitting quietly | 1.0 |
| Walking, moderate pace (3 mph) | 3.5 |
| Cycling, moderate effort | 6-8 |
| Running, 6 mph | ~10 |
| Swimming laps, vigorous | ~10 |
| Running, 8 mph | ~13 |
How MET Becomes a Calorie Number
Calories Burned = MET × Weight (kg) × Duration (hours). A 70 kg person walking at a moderate pace (3.5 MET) for 1 hour burns approximately 3.5 × 70 × 1 = 245 calories. The same person running at 6 mph (10 MET) for that same hour burns roughly 700 calories — nearly three times as much, reflecting the much higher intensity.
Why These Numbers Are Always Estimates
MET values represent an average intensity for a 'typical' version of an activity — actual calorie burn varies with individual fitness level, movement efficiency, terrain, and exact pace or intensity, which is why real-world burn can differ from the MET-based estimate by 10-20% in either direction. Treat MET-based numbers as a reasonable planning estimate, not an exact measurement.
Frequently Asked Questions
What is a MET value?
A MET (Metabolic Equivalent of Task) measures how many times more energy an activity requires compared to sitting quietly at rest, which is defined as 1 MET.
Does a heavier person burn more calories doing the same activity?
Yes — since the calorie formula multiplies MET by body weight, a heavier person burns more calories than a lighter person doing the exact same activity for the exact same duration.
How accurate are MET-based calorie burn estimates?
They provide reasonable estimates based on population averages but can be off by 10-20% for any individual, due to differences in fitness level, movement efficiency, and exact intensity compared to the 'typical' version the MET value was based on.
Does exercise intensity change the MET value?
Yes significantly — a faster running pace or higher resistance level has a correspondingly higher MET value, so more intense effort burns more calories per minute at the same duration.
Where do MET values come from?
They're based on published research (notably the Compendium of Physical Activities) that measured oxygen consumption during various activities and expressed it as a multiple of resting metabolic rate.