Exercise Calorie Calculator - MET Based (2025)

Calculate calories burned based on exercise type, duration, and weight.

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GUIDE

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Understanding MET Index and Calorie Calculation Formula

MET (Metabolic Equivalent of Task) is a standardized unit representing energy expenditure during exercise. Resting metabolic rate is defined as 1 MET, so if jogging is 7 MET, you consume 7 times more energy than at rest. The calorie calculation formula is MET × Weight(kg) × Time(hours). For example, if a 70kg adult jogs (7 MET) for 30 minutes (0.5 hours): 7 × 70 × 0.5 = 245 kcal burned. This scientifically validated method is officially recognized by the American College of Sports Medicine (ACSM) and World Health Organization (WHO). The heavier you are, the longer you exercise, and the higher the MET value, the more calories you burn.

MET Values by Exercise Type and Weight-Based Calorie Differences

Low-intensity (3-6 MET): Walking (3.5), Yoga (3.0), Pilates (4.0), Badminton (5.5). Moderate-intensity (6-9 MET): Weight Training (6.0), Aerobics (6.5), Jogging (7.0), Tennis (7.0), Cycling (8.0), Swimming (8.0), Basketball (8.0). High-intensity (9+ MET): Running (9.0), Soccer (10.0), Jump Rope (12.0), HIIT (12.0+). For a 70kg adult doing 30 minutes: Walking 123kcal, Jogging 245kcal, Running 315kcal, Jump Rope 420kcal. Even with the same 30-minute jog, weight matters: 50kg burns 175kcal, 90kg burns 315kcal—approximately 35kcal more per 10kg increase.

Exercise Intensity and Setting Weight Loss Goals

Even the same exercise has vastly different MET values depending on intensity. Walking: Slow (2.5 MET), Normal (3.5 MET), Brisk (4.5 MET). Running: Jogging (7 MET), Moderate (9 MET), Fast (11 MET), Sprinting (16 MET). Increasing intensity can burn 2-3 times more calories in the same time. Since 1kg fat = approximately 7,700kcal, losing 0.5kg weekly requires burning 3,850kcal per week (550kcal daily). For a 70kg adult to burn 550kcal daily: Jogging 67 min, Running 52 min, Jump Rope 39 min, Walking 142 min.

Time of Day Efficiency and Strength vs Cardio Exercise

Morning fasted exercise: High fat-burning efficiency as glycogen stores are depleted, but low-intensity exercise is suitable due to hypoglycemia risk. Afternoon exercise: Highest body temperature and warmed-up muscles make it ideal for high-intensity exercise. Evening exercise: Effective for stress relief, but finish 2-3 hours before bedtime. Cardio exercise burns more calories during exercise, while strength training increases muscle mass, raising basal metabolic rate with an afterburn effect lasting up to 72 hours post-workout. Optimal weight loss: Combine cardio (3-4 times/week, 30-45 min) + strength training (2-3 times/week).

Increasing Calorie Burn Through Daily Activities

Daily activities burn significant calories beyond formal exercise. Climbing stairs (8 MET): About 93kcal in 10 min (70kg basis), Cleaning (3.5 MET): About 123kcal in 30 min, Cooking (2.5 MET): About 88kcal in 30 min, Standing work (2.3 MET): About 161kcal per hour. Small habit changes like using stairs instead of elevators and walking short distances can burn an additional 200-300kcal daily. This equals approximately 0.8-1.2kg weight loss per month. Increasing movement in daily life is key to sustainable and healthy weight management.

Practical Tips for Effective Calorie Burning

Interval training: Alternating high-low intensity burns 30% more calories in the same time. Compound exercises: Exercises using multiple muscles simultaneously (burpees, squat jumps) are highly efficient. Exercise order: Doing cardio after strength training accelerates fat burning. Adequate hydration: Exercise capacity decreases 20-30% when dehydrated. Regular exercise: Minimum 150 minutes (moderate intensity) or 75 minutes (high intensity) weekly is recommended. Excessive exercise causes injury and burnout, so adequate rest is essential.