How it works
Each activity has a MET value (metabolic equivalent): how many times more energy it uses than sitting quietly. Brisk walking is 4.8 MET, so it burns 4.8 times your resting rate. The values come from the 2024 Adult Compendium of Physical Activities, the reference list researchers use worldwide.
Calories are MET × body weight in kg × hours. “Above resting” subtracts the 1 MET you would burn anyway, which is the extra energy the activity cost. The table under the result compares the same weight and duration across common activities.
The formula
kcal = MET × kg × h
Example: running at 9.7 km/h (9.3 MET) for 30 minutes at 70 kg burns 9.3 × 70 × 0.5 ≈ 326 kcal, of which about 291 kcal is above resting.
Intensity levels
| Intensity | MET | Examples |
|---|---|---|
| Light | 1.5–2.9 | Slow walking, stretching, cooking |
| Moderate | 3.0–5.9 | Brisk walking, leisure cycling, doubles tennis |
| Vigorous | 6.0+ | Running, fast cycling, swimming laps, HIIT |
WHO recommends adults get 150–300 minutes of moderate or 75–150 minutes of vigorous activity a week, plus muscle-strengthening on two or more days.
Tips
- Count only active time. For sports and skiing, the Compendium values exclude breaks, lift rides and waiting.
- Your watch may show different numbers: it uses heart rate and its own model. Treat both as estimates, not measurements.
- To compare workouts fairly, keep the same weight and duration and change only the activity.
Standards and sources
- Compendium of Physical Activities (official site)
- 2024 Adult Compendium: activity codes and MET values (PDF)
- Herrmann et al. 2024, 2024 Adult Compendium of Physical Activities · Journal of Sport and Health Science
- WHO guidelines on physical activity and sedentary behaviour (2020)
Last reviewed October 17, 2026
Frequently asked questions
What is a MET?
A metabolic equivalent. 1 MET is the energy you use sitting quietly, defined as 1 kcal per kg of body weight per hour. An activity rated 6 MET uses six times that.
How accurate is the estimate?
MET values are averages measured in groups of adults. Your real burn can be 15–20% higher or lower depending on fitness, body composition, age, technique and terrain.
Why does a heavier person burn more?
Moving more body mass takes more energy, so calories scale with weight. The same 30-minute run burns about 30% more for a 90 kg person than for a 70 kg person.
What does “above resting” mean?
It removes the 1 MET your body would burn anyway while sitting. Use it when you want only the extra calories the exercise added, for example for a food log.