How many calories did you burn?
MET-based calculation for 30+ activities
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET = resting metabolic rate. Walking is ~3.5 MET, running 6 mph is ~9.8 MET.
MET-based estimates are within 10-20% for most people. Actual burn varies with fitness level, body composition, and exercise intensity.
High-intensity activities like running, jump rope (12.3 MET), and HIIT (8+ MET) burn the most per minute. But the best exercise is the one you do consistently.
Sources
- Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575-1581. Link
Methodology
Calories = MET x weight (kg) x time (hours). MET values from the 2011 Ainsworth Compendium of Physical Activities.
Calories burned = MET x weight (kg) x hours. A 170 lb person burns roughly 200-300 cal per 30 minutes of moderate exercise. MET values: walking 3.5, jogging 7.0, running 9.8, weight training 6.0, HIIT 8.0, swimming 7.0.
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