- Find the MET value of the task.
- Calculate the number of calories burned per minute. (MET x body weight in kg x 3.5) / 200.
- Multiply the calories burned per minute by the number of minutes of activity.
A person weighs 160 pounds and runs at a rate of 5 mph (a task that has a MET value of 8.3) for 1 hour and 20 minutes.
How many calories have they burned in this time?
160 pounds = 72.73kg
1 hour and 20 minutes = 80 minutes
Calories Burned from running at 5 mph (per minute) = (8.3 x 72.73 x 3.5) / 200 = 10.5640
Calories Burned from running at 5 mph (for 80 minutes) = 10.5640 x 80 = 845
What is Metabolic Equivalent of Task (MET)?
A metabolic equivalent (MET) value is a measurement of the energy cost of a specific physical activity for a specific period of time.
A MET of 1 would be roughly equivalent to a person's energy expenditure from sitting still in a temperature neutral (room temperature) room and not actively digesting food.
An activity with a MET of 2 would have a person using about twice the amount of energy that they would be using in a task with a MET of 1 over the same amount of time, while an activity with a MET of 10 would have a person using about 10 times the amount of energy that they would be using with a MET of 1 over the same amount of time.
It should be noted that the MET approach was designed to build a classification system of different activities for research purposes - MET values "do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium." (as quoted from the main page of the Compendium of Physical Activities).
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
- Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Walking
- Wikipedia – Metabolic Equivalent
- The Starting Line – Jennifer Van Allen – 6 Ways Running Improves Your Health
- Better Health Channel – Running and jogging – health benefits
- The Telegraph – Johnny Cooper – The surprising health benefits of going for a run
- Men’s Health – Adam Campbell – The Genius of Cardio
- Harvard Health Publications – Daniel Pendick – Running for health: Even a little bit is good, but a little more is probably better
- Forbes – Alice G. Walton – Why Jogging May Be Better For Your Health Than Running
- WebMD – Kathleen Doheny – Too Much Running Tied to Shorter Life Span
- New York Times – Gretchen Reynolds – Running 5 Minutes a Day Has Long-Lasting Benefits
- Comprehensive Psychiatry – Greist, Klein, Eischens, Faris, Gurman, & Morgan – Running as treatment for depression
- Lane, Bloch, Wood, & Fries – Aging, long-distance running, and the development of musculoskeletal disability: A controlled study