MET (Metabolic Equivalent of Task) measures energy expenditure relative to rest. Sitting = 1 MET. The formula is: Calories = MET × weight(kg) × hours.
MET Range
Intensity
Examples
1.0 – 2.9
Light
Walking slowly, stretching, desk work
3.0 – 5.9
Moderate
Brisk walk, cycling, yoga
6.0 – 8.9
Vigorous
Running, swimming, HIIT
9.0+
Very Vigorous
Sprinting, jump rope, CrossFit
⚕️ Calorie burn estimates are approximations based on MET values from the Compendium of Physical Activities. Actual burn varies by fitness level, body composition, genetics, and exercise intensity. Use as a general guide, not for precise tracking.