See how many calories you burn during walking, running, cycling, and swimming using research-backed MET values.
Frequently Asked Questions
MET (Metabolic Equivalent of Task) is a ratio of your working metabolic rate to your resting metabolic rate. A MET of 1.0 equals the energy cost of sitting quietly. Walking at 3.5 mph has a MET of 3.5, meaning it burns 3.5 times more calories than resting.
MET-based calculations are estimates accurate to within 15-20% for most people. Actual calorie burn depends on factors like fitness level, body composition, environmental conditions, and exercise intensity. Heart rate monitors and wearables may provide more personalized estimates.
Yes, significantly. A heavier person burns more total calories performing the same activity for the same duration because more energy is needed to move greater mass. The formula is: calories = MET x weight(kg) x duration(hours).
High-intensity activities like vigorous running (12.8 MET), vigorous cycling (12.0 MET), and vigorous swimming (9.8 MET) burn the most calories per minute. However, the best exercise is one you can sustain consistently — moderate activities done regularly outperform intense activities done rarely.
A rough guide: 100 calories is about one medium banana or a tablespoon of peanut butter. 300 calories equals roughly a small meal or a bagel with cream cheese. These equivalents help contextualize your workout effort but should not be used to justify overeating.
MET values come from the Compendium of Physical Activities (Ainsworth et al., 2011), a standardized reference used in exercise science research worldwide.