MET Values for Walking & Running: Calorie Burn Formula
Many people use online calorie calculators to estimate how many calories they burn during walking or running. These tools are extremely popular among people trying to lose weight, improve fitness, or track daily energy expenditure. However, most users do not understand the scientific formula behind these calculations.
The majority of exercise calorie calculators rely on something called the MET formula. This formula is widely used in sports science and research to estimate how much energy the body uses during physical activities.
If you have ever searched for queries like “calories burned walking calculator formula METs” or “running calorie burn calculator formula METs,” you are essentially looking for the science behind those tools.
This guide explains how MET values work, how calorie burn formulas are calculated, and why walking speed or running intensity changes the number of calories you burn.
What Is a MET Value?
MET stands for Metabolic Equivalent of Task. It is a measurement used to estimate how much energy an activity requires compared to resting metabolism.
One MET represents the energy your body uses while sitting quietly at rest.
Different physical activities have different MET values depending on their intensity.
For example:
• Sitting quietly ≈ 1 MET
• Slow walking ≈ 2.5 METs
• Brisk walking ≈ 4–5 METs
• Running ≈ 8–12 METs
The higher the MET value, the more energy your body burns.
The Calories Burned Formula Using MET
Most fitness calculators use a very simple equation.
The calorie burn formula using METs is:
Calories burned = MET × Body Weight (kg) × Time (hours)
Some calculators also use minutes instead of hours.
Calories burned = (MET × Body weight × 3.5) / 200 × minutes
Both formulas estimate the same thing: the amount of energy your body uses during exercise.
MET Values for Walking at Different Speeds
Walking speed greatly affects calorie burn because the body works harder at faster speeds.
Here are common MET values used in exercise research.
Walking at 2.5 km/h has a MET value of around 2.0–2.5. This represents very slow walking, similar to strolling indoors.
Walking at 4 km/h typically has a MET value close to 3.0. This is considered a relaxed outdoor walking pace.
Walking at 5 km/h usually has a MET value around 3.3–3.5, which is considered a moderate walking speed.
Brisk walking at 5–6 km/h increases the MET value to around 4.3.
Walking at 6 km/h may reach 4.8–5.0 METs, depending on terrain.
These values explain why brisk walking burns significantly more calories than casual walking.
MET Values for Running
Running requires far more energy than walking, which is why it burns more calories per minute.
Jogging at 6 km/h usually has a MET value around 6 METs.
Running at 8 km/h increases the MET value to about 8.3 METs.
Running at 10 km/h reaches roughly 10 METs.
Faster running speeds can exceed 12 METs depending on intensity.
Because MET values increase quickly with speed, running can dramatically increase calorie burn.
Example: Walking Calorie Burn Calculation
Let’s calculate calories burned using the MET formula.
Suppose a person weighs 70 kg and walks at 5 km/h for 1 hour.
The MET value for this speed is about 3.5.
Calories burned = 3.5 × 70 × 1
Calories burned = 245 calories
If the same person walks for 90 minutes, calorie burn increases to around 367 calories.
Example: Running Calorie Burn Calculation
Now let’s calculate running calories.
A 70 kg person running at 10 km/h has a MET value of about 10.
Calories burned = 10 × 70 × 1
Calories burned = 700 calories per hour
This example shows why running burns significantly more calories compared to walking.
Brisk Walking vs Jogging
Many people wonder whether brisk walking or jogging is better for burning calories.
Jogging burns more calories per minute because the MET value is higher. However, brisk walking can still burn a large number of calories if performed for longer durations.
For example, someone may walk briskly for 90 minutes, which could burn nearly the same calories as a shorter run.
The best option often depends on personal preference, fitness level, and injury risk.
Factors That Affect Calorie Burn
Although MET formulas provide useful estimates, several factors influence real calorie burn.
Body weight plays a major role because heavier individuals require more energy to move their bodies.
Fitness level also matters. Experienced runners often become more efficient and may burn slightly fewer calories for the same pace.
Terrain is another important factor. Walking uphill dramatically increases MET values and calorie burn.
Weather conditions, footwear, and running form can also affect total energy expenditure.
How MET Calculations Support Fitness Calculators
Many online fitness tools use MET calculations as their foundation.
Walking calorie calculators, running calorie calculators, and exercise calorie estimators all rely on MET values to estimate energy expenditure.
These tools simplify complex calculations so users can quickly estimate how much energy they burn during physical activity.
However, it is important to remember that calculators provide estimates rather than exact measurements.
Final Thoughts
MET values provide a simple and scientifically supported way to estimate calorie burn during exercise.
By understanding how the MET formula works, you can better interpret results from walking and running calorie calculators.
Whether you prefer slow walks, brisk walking, or high-intensity running, understanding the relationship between speed, MET values, and calorie burn can help you track energy expenditure more effectively.
