The total number of calories burned for any task is calculated by first finding the calorie burn per minute - this is done by multiplying the MET value of the task by the person's body weight in kg and 3.5, then dividing that number by 200.
Calorie burn per minute is then multiplied by the amount of time that the task is performed to find the total calories burned from the activity.
A person weighs 160 pounds and walks at 3 mph uphill on a 10% grade (a task that has a MET value of 8.0) 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 Calisthenics (per minute) = (8.0 x 72.73 x 3.5) / 200
Calories Burned from Calisthenics (per minute) = 10.1822
Calories Burned from Calisthenics (for 80 minutes) = 10.1822 x 80
Calories Burned from Calisthenics (for 80 minutes) = 815
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
- Tesco Living – Top 10 health benefits of walking every day
- Harvard Health Publications – Walking: your steps to health
- Better Health Channel – Walking for good health
- How Stuff Works – Tommy Boone – Benefits of Walking
- The Guardian – Carlene Thomas-Bailey – Put your best foot forward: why walking is good for you
- American Heart Association – Walk, Don’t Run, Your way to a Healthy Heart
- Daily Mail – Robina Dam – Why a walking workout is good for your body
- NHS Choices – Walking for health
- Mayo Clinic – Walking: Trim your waistline, improve your health
- National Institute of Diabetes and Digestive and Kidney Diseases – Walking… A Step in the Right Direction!
- The Medical Journal of Australia – Bauman, Russe, Furber, & Dobson – The epidemiology of dog walking: an unmet need for human and canine health
- Duncan, Gordon, & Scott – Women Walking for Health and Fitness – How Much is Enough?
- Medicine and Science in Sports and Exercise – Lee & Buchner – The importance of walking to public health
- Medicine and Science in Sports and Exercise – Eyler, Brownson, Bacak, & Housemann – The epidemiology of walking for physical activity in the United States