kg
min
How calorie burn is calculated
Energy expenditure is estimated using METs (Metabolic Equivalent of Task) — a standardised measure of how many times more energy an activity uses compared to sitting quietly (1 MET).
Gross calories = MET × weight (kg) × duration (hours)
Net calories = (MET − 1) × weight (kg) × duration (hours)
Net calories subtract out the energy you'd have burned anyway just sitting for that same time — it's the more meaningful "extra burn" figure from the activity itself.
Reference MET values
| Activity | MET |
|---|---|
| Sitting / light desk work | 1.3 |
| Household chores, general | 3.0 |
| Walking, moderate (5 km/h) | 3.5 |
| Dancing, general | 4.5 |
| Walking, brisk (6.4 km/h) | 5.0 |
| Swimming, moderate | 6.0 |
| Cycling, moderate (16–19 km/h) | 7.0 |
| Aerobics, general | 8.0 |
| Running (9.7 km/h) | 9.8 |
| Jump rope | 11.0 |
| Running (12.9 km/h) | 11.8 |
Clinical use
- Population-level estimate, not a personal measurement: MET-based estimates don't account for individual fitness level, body composition, terrain, or effort intensity — actual energy expenditure can vary meaningfully from the estimate.
- Weight-loss counselling: useful for giving patients a rough, relatable sense of activity equivalence (e.g. "a brisk 30-minute walk is roughly one small snack's worth of energy") rather than a precise energy-balance prescription.
- Occupational/exercise prescription: METs are also used to grade functional capacity and exercise intensity recommendations (e.g. cardiac rehabilitation protocols reference MET thresholds for safe activity levels).
References
- Ainsworth BE, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43:1575–1581.
- Jetté M, Sidney K, Blümchen G. Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clin Cardiol. 1990;13:555–565.