Exercise Calorie Calculator - MET Based (2025)

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.

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, 60kg burns 210kcal, 70kg burns 245kcal, 80kg burns 280kcal, 90kg burns 315kcal—approximately 35kcal more per 10kg increase.

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. For weight loss, calories burned must exceed calories consumed. Since 1kg fat = approximately 7,700kcal, losing 0.5kg weekly requires burning 3,850kcal per week (550kcal daily), and 1kg weekly requires 7,700kcal per week (1,100kcal daily). For a 70kg adult to burn 550kcal daily: Jogging 67 min, Running 52 min, Jump Rope 39 min, Walking 142 min.

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 with maximum performance. Evening exercise: Effective for stress relief and can improve sleep quality, but finish 2-3 hours before bedtime. Cardio exercise (jogging, swimming, cycling) burns more calories during exercise and improves cardiovascular function, while strength training (weights, squats) increases muscle mass, raising basal metabolic rate for 24-hour calorie burn 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).

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, Sitting work (1.5 MET): About 105kcal per hour. Small habit changes like using stairs instead of elevators, walking short distances, and standing while working 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.

Interval training: Alternating high-low intensity burns 30% more calories in the same time. Compound exercises: Exercises using multiple muscles simultaneously (burpees, squat jumps, mountain climbers) 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. Recovery time: Excessive exercise causes injury and burnout, so adequate rest is essential. Gradual weight loss combined with diet control is healthier and more sustainable than rapid weight loss.