What is MET?
MET means Metabolic Equivalent of Task, a simple way to estimate activity calories when tracker data is missing. Use MET estimates to improve your maintenance calories assumptions inside a TDEE framework and compare against your BMR baseline.
MET calorie formula
A practical estimate is: Calories burned ≈ MET × body weight (kg) × duration (hours)
- 70 kg person, 6 MET activity, 1 hour → about 420 kcal
- 70 kg person, 3 MET activity, 30 min → about 105 kcal
Typical MET ranges
- 1.5–3 MET: light movement (easy walking, light chores)
- 3–6 MET: moderate activity (brisk walking, easy cycling)
- 6+ MET: vigorous activity (running, intense circuits)
Real values vary by pace, terrain, fitness level, and movement efficiency.
How MET helps with TDEE
MET is useful when you don’t have reliable tracker calories. It gives a transparent estimate for activity calories you can add to your daily energy model.
- Use it for planning training days vs. rest days
- Cross-check smartwatch values that look unrealistic
- Keep weekly averages instead of overreacting to one workout
Limits of MET estimates
- They are estimates, not direct measurements
- They don’t fully capture your individual movement economy
- Use 2–4 week weight trends to calibrate your real maintenance calories
Back to the calorie calculator or learn more about physical activity, NEAT, and EAT.