A Metabolic Equivalent of Task (MET) is the ratio of the energy cost of an activity to the resting metabolic rate. 1 MET is roughly 3.5 ml O₂/kg/min, equivalent to ~1 kcal/kg/h.

How accurate are these calorie estimates?

MET-based estimates are population averages. Real-world values vary 10–30% depending on fitness, terrain, equipment, and technique. Use them as guidance, not a precise measurement.

Should I count calories burned to lose weight?

Weight loss is driven primarily by total calorie deficit over time. Tracking exercise calories alongside intake can help, but exercise estimates are often over-counted.

Why does intensity change the result?

Higher effort recruits more muscle and elevates oxygen consumption. The calculator scales the baseline MET value by 0.7 (light), 1.0 (moderate), or 1.3 (vigorous).