What is MET?

MET calorie formula

A practical estimate is: Calories burned ≈ MET × body weight (kg) × duration (hours) [Source]

• 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. [Source]

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 [Source]