What is a MET?
A MET, or Metabolic Equivalent of Task, is a simple way to describe how hard an activity is. One MET is the energy your body uses sitting quietly. An activity rated at 4 METs burns about four times that, and a hard run at 11.8 METs burns nearly twelve times as much energy per minute as resting.
Because METs are standardised, they let this calculator compare wildly different activities on one scale. The formula it uses is:
- Calories burned = MET × weight (kg) × time (hours)
Below are the MET values powering this tool, grouped by type so you can see how activities stack up.
| Activity | MET | Intensity |
|---|---|---|
| Stretching | 2.3 | Light |
| Yoga | 2.5 | Light |
| Walking the dog | 3.0 | Light |
| Weight training (general) | 3.5 | Moderate |
| Brisk walking (4 mph) | 5.0 | Moderate |
| Hiking | 6.0 | Moderate |
| Cycling (moderate) | 7.5 | Vigorous |
| HIIT | 8.0 | Vigorous |
| Running (6 mph) | 9.8 | Vigorous |
| Jump rope | 11.0 | Very high |
| Running (8 mph) | 11.8 | Very high |
How accurate is this?
MET-based estimates are a reliable ballpark, but they are still estimates. The published MET for “cycling” assumes an average pace and resistance — your real burn depends on intensity, fitness, terrain, wind, and how efficiently you move. Expect any single number here to be within roughly 10–20% of your true expenditure.
The takeaway: use the figure to compare activities and track effort over time, not as a precise calorie ledger. If you want your real maintenance number, start with the TDEE calculator.
Burning vs eating
It is far easier to eat calories than to burn them. A 30-minute brisk walk might burn 150–200 kcal — a coffee and a pastry can put it straight back. You genuinely cannot out-train a bad diet, which is why nutrition drives almost every successful weight-loss result.
For fat loss, the lever that matters most is a sustainable calorie deficit. Work out your numbers with the calorie deficit calculator and read the full weight-loss guide to see how Swoodie tracks every meal against your target so the calories you burn here actually count.
Frequently asked questions
How are calories burned calculated?
This calculator uses the standard MET (Metabolic Equivalent of Task) formula: calories burned = MET × your weight in kilograms × duration in hours. Each activity has a published MET value reflecting how intense it is relative to sitting still.
What is a MET?
A MET is a measure of how much energy an activity uses compared to resting. One MET is the energy you burn sitting quietly. An activity rated at 8 METs burns roughly eight times as many calories per minute as resting.
Why does my weight change the result?
Heavier bodies burn more calories doing the same movement because moving more mass takes more energy. That is why weight is built into the MET formula — two people doing the same run can burn very different amounts.
How accurate is a calories burned calculator?
MET-based estimates are a solid ballpark but can be off by 10–20% because they cannot account for your individual fitness, intensity, terrain, or efficiency. Treat the number as a guide, not a precise measurement.
Can I out-exercise a bad diet?
Rarely. A 30-minute brisk walk burns a few hundred calories, which a single snack can replace in seconds. For weight loss, controlling what you eat almost always matters more than burning extra calories through exercise.
This tool provides general estimates for healthy adults and is not medical advice. Calorie burn varies with individual fitness and intensity. Consult a doctor before starting a new exercise programme.