How We Calculate It: The Science of METs
We use the Metabolic Equivalent of Task (MET) method, the gold standard for tracking energy expenditure in 2026.
The Formula
1 MET = Energy burned sitting quietly (Resting).
8 METs = Activity burning 8x more energy than resting.
What Affects Your Burn?
Weight
Heavier bodies require more energy to move. A 100kg person burns ~40% more calories running than a 70kg person at the same speed.
Intensity
Running 2x faster doesn't just double the burn; it increases wind resistance and metabolic demand exponentially.
Glossary of Key Terms
MET
Metabolic Equivalent
A ratio of your working metabolic rate relative to your resting metabolic rate.
Active Calories
Move / Exercise
Calories burned specifically from movement and workouts. This is what fitness trackers usually display.
Resting Calories
BMR / RMR
Calories burned just keeping your body alive (breathing, heart beat). Typically 60-75% of total burn.
VO2 Max
Aerobic Capacity
The maximum amount of oxygen your body can utilize during exercise. Higher VO2 Max = Higher calorie burn potential.
NEAT
Non-Exercise Activity
Calories burned from fidgeting, standing, and walking. A "hidden" 300-500 calorie burner for active people.
EPOC
Afterburn Effect
Excess Post-exercise Oxygen Consumption. Burning extra calories *after* a HIIT workout as the body recovers.
Why Weight Matters
Physics dictates that moving a larger mass requires more energy. Therefore, a 100kg individual will burn significantly more calories running a mile than a 60kg individual, even at the exact same speed. This calculator adjusts all values dynamically based on your specific weight input. Your baseline calorie burn at rest is determined by your BMR (Basal Metabolic Rate), which accounts for approximately 60-75% of your total daily calorie expenditure.
Calorie Burn Hierarchy (Approx. per 30 mins for 70kg)
| Tier | Activity | Est. Burn | Metabolic Demand |
|---|---|---|---|
| Elite | Running (10mph), Jumping Rope | 400-500+ | Explosive / Anaerobic |
| High | Running (6mph), Swimming Laps | 300-400 | Vigorous Aerobic |
| Moderate | Cycling, Brisk Walking | 200-300 | Steady State Aerobic |
| Low | Casual Walking, Yoga | 100-200 | Active Recovery |
Understanding EPOC (Afterburn)
High-Intensity Interval Training (HIIT) and heavy resistance training trigger Excess Post-exercise Oxygen Consumption (EPOC). This physiological effect means your body continues to burn calories at an elevated rate for hours after the workout as it restores oxygen levels, repairs muscle tissue, and clears metabolic waste (protons/lactate). To get a complete picture of your daily energy needs including all activities, use our TDEE calculator which combines your BMR with activity calories.
Expert FAQ
- How are calories burned calculated using METs?
- We use the Metabolic Equivalent of Task (MET) formula: Calories = MET Value × Weight (kg) × Duration (hours). This 2026 standard provides a more accurate estimate than generic counters by accounting for specific activity intensity relative to your body mass.
- Which exercise actually burns the most calories?
- Per minute, high-intensity exercises like running (at 8mph), jumping rope, and vigorous swimming top the list, often burning 10-15+ kcal/min. precise burn depends on effort; HIIT (High-Intensity Interval Training) also drives significant post-exercise oxygen consumption (EPOC).
- Why do fitness trackers show different numbers?
- Trackers use different algorithms and sensors (heart rate, movement). Our calculator provides a standardized estimate based on verified metabolic research values, offering a reliable baseline for planning without wearable variance.
- Does muscle mass affect calorie burn?
- Yes. Muscle tissue is more metabolically active than fat tissue. Individuals with higher lean muscle mass will burn slightly more calories even at rest and significantly more during weight-bearing exercises due to the increased energy demand of moving that mass.