Energy used by an activity (MET)
Pick an activity, your weight and the duration. The tool gives a range in kilocalories: it is a rough figure, not a measurement.
General information, not medical advice. This result does not replace a doctor. If in doubt or if you have symptoms, see a health professional.
Result
181 – 271Estimated range (kcal)
- Central value (kcal)
- 226
- Of which above rest (kcal)
- 173
- MET used
- 4.3
- Rate for one hour (kcal/h)
- 301
Inputs
- Activity
- Brisk walk (5.6 km/h)
- Weight
- 70
- Duration
- 45
How it is calculated
kcal = MET × weight in kg × duration in hours (1 MET ≈ 1 kcal per kg per hour at rest).
Result
Estimated range (kcal)
- Central value (kcal)
- 226
- Of which above rest (kcal)
- 173
- MET used
- 4.3
How it is calculated
- kcal = MET × weight in kg × duration in hours (1 MET ≈ 1 kcal per kg per hour at rest).
- Range: ± 20% around that value, because real energy use differs between people.
- Part above rest: (MET − 1) × weight × hours.
Example
Brisk walk (4.3 MET), 70 kg, 45 min: 4.3 × 70 × 0.75 = 226 kcal, range 181 to 271 kcal.
Good to know
- MET values are adult averages; age, fitness, technique and terrain change the figure.
- This number should not be used to “make up” for what you eat.
- To restart exercise after an illness or during pregnancy, ask a professional for advice.
Sources
- Ainsworth B.E. et al., 2011 Compendium of Physical Activities, Med Sci Sports Exerc, 2011
When to use it
- Get a rough activity-energy estimate from its duration and body weight.
- Compare estimated total energy use with the part above resting level.
- For a specific session, an individual wearable may give a different estimate, which is also imperfect.
Frequently asked questions
What does MET mean?
MET compares the energy intensity of an activity with rest. 1 MET is approximately resting intensity.
Is the calorie figure an exact measurement?
No. It is an estimate based on adult averages; actual energy use varies by person and conditions.
Can I use this number to make up for what I ate?
No. It should not be used to “make up” for a meal or set a personal food target.