MET estimates vary
MET values are population averages. Real energy use changes with fitness, body composition, terrain, technique, temperature and exercise intensity.
Example
For a 75 kg person exercising for 45 minutes at 6 METs, estimated energy use is 6 x 3.5 x 75 / 200 x 45 = about 354 kcal.
How to use the result
Use the estimate to compare activities or plan training volume. It is usually more reliable for comparing scenarios than for predicting exact calorie burn.
Limitations
This is not medical or nutrition advice. Wearables, lab testing and individual physiology can produce different results, especially at very high or very low intensities.
Last reviewed: 2026-05-17