MET Values Explained: How Calorie Burn Is Really Calculated

Every calorie-burn number you see on a fitness app traces back to the same idea: the Metabolic Equivalent of Task, or MET. One MET is the energy you use sitting quietly — about 3.5 ml of oxygen per kilogram of body weight per minute. An activity rated 8 METs uses eight times that.

The formula

Calories burned = Duration in minutes × (MET × 3.5 × Weight in kg) ÷ 200. Imperial weights are divided by 2.205 first. That single line powers every exercise page on this site, so a 155 lb adult and a 215 lb adult doing the same session get different, correct numbers.

Typical MET values

• •Treadmill Walking at 3 mph — about 3.5 METs
• •Stationary Cycling at moderate effort — about 7 METs
• •Running at a 10 minute mile — about 9.8 METs
• •Weightlifting with free weights — about 5 METs
• •CrossFit style circuits — about 8 METs

Why intensity matters

MET tables assume a steady, moderate effort. CaloriePulse scales the value by 0.75 for low intensity and 1.3 for high intensity so an easy Rowing Machine cooldown and an all-out interval piece are not scored the same. Choosing the honest option keeps your daily numbers useful.

Where MET estimates fall short

MET values are population averages measured in labs. Fitness level, terrain, mechanical efficiency and even temperature shift real burn by 10–20%. Treat the output as a planning tool: compare Spin Class against Stairmaster to decide how to spend 40 minutes, but do not chase the last 30 kcal.

One more caution: exercise calories are the smaller lever. An hour of Jumping Rope can be undone by a single Starbucks Iced Caffe Latte and a snack. Pair training with a tracked intake for results that hold.