MET Calculator Quantity of calories burned per physical activity
MET Calculation - How many calories do I burn during physical activity?
MET is the unit for metabolic equivalents. More precisely metabolic equivalent of task.
MET is an approximate estimate of the amount of energy our body needs for a particular activity.
How will I use this data?
When exercising and "measuring" the intensity of the workout,
when losing weight or just like that,
out of interest.
The definition states...
1 MET is defined as 1 kilocalorie per kilogram of body weight per minute of activity - kcal/kg/min, or also:
3.5 millilitres of oxygen per kilogram of body weight per minute of activity - ml/kg/min.
In doing so, 1 MET reflects a resting oxygen consumption of 3.5 ml during sitting at rest.
Energy expenditure varies across the spectrum of physical activities. In addition to the type, the intensity of the training, the movement, also influences the energy and oxygen demand.
It is different for each person, however, METs have been determined based on observations and monitoring of oxygen consumption during various activities. Subsequently, the average oxygen consumption per unit time was determined.
At 1 MET, oxygen consumption (and therefore energy) is equal to the oxygen consumption during rest in a seated position.
At 2 MET the oxygen consumption is 2x as high (than at rest).
The idea was to determine the rate of energy the body uses during a particular activity. The higher the intensity of the movement/activity, the more oxygen, and therefore energy, is consumed.
It further states that:
- MET less than 3 = light intensity
- MET 3 to 6 = moderate intensity activity
- MET more than 6 = high intensity
Table: some activities and their MET/intensity
| MET/intensity | Activity |
| Very low and low intensity | |
| 1 | Sitting |
| 1,3 | Standing |
| 1,8 | Sitting and studying |
| 2 | Office work Walking at a slow pace Easy standing work |
| 2,5 | Walking downhill Cooking Easy cleaning Shopping Pushing the baby pram Walking the dog |
| Moderate intensity | |
| 3 - 3,5 | Walking and walking at work Standing work - assembly, repair, etc. Riding a tractor, bus, truck Washing cars, windows, floors with a mop Sweeping in front of the house Harvesting fruit, vegetables |
| 4 | Walking stairs Dancing Light cycling Working in the garden Painting, bricklaying |
| 5 | Walking at a fast pace and crossfit walking High-pace dancing Carrying objects 11 - 22 kg Digging Wood cutting |
| High intensity | |
| 6 - 7 | Race walking Ice skating and roller skating Working with heavy tools such as picks Intense dancing Hiking and walking in the mountains Swimming |
| 8 - 10 | Cycling 25 km/hr Rowing, canoeing Playing soccer, ice hockey Circuit training or weight training |
Of course, as with any online calculator, the MET calculator is only a guideline. The approximate value cannot be an accurate indicator for a number of reasons.
We are all different, individual. And everyone's metabolism works differently.
Other useful calculators:
- BMR calculation - calculator What is my basal metabolic rate?
- Calculator: daily calorie intake TDEE - energy requirement + calculation
- Target Weight Calculator Lose weight, gain weight, maintain weight?
- Calculator:Target Heart Rate Heart Rate Zones and Training Intensity
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