Precision Burn Tracker 2026
Advanced Metabolic Exercise Engine
Understanding MET Values & Burn Science
MET (Metabolic Equivalent of Task) is a scientific measure of the energy cost of physical activities. One MET is defined as the energy used while sitting quietly (1 kcal/kg/hour). It represents a direct ratio of your working metabolic rate relative to your resting metabolic rate.
?The Scientific Burn Formula:
Calories = MET × Weight (kg) × Duration (hours)
1 MET
Resting
3-6 METs
Moderate
6-10 METs
Vigorous
10+ METs
High Intensity
Energy Expenditure by Activity Category
🏃 Cardio & Aerobic
- Running (8 km/h)8.3 MET
- Cycling (Moderate)6.8 MET
- Swimming Laps7.0 MET
- Jumping Rope11.0 MET
💪 Strength & Resistance
- Weight Lifting5.0 MET
- Circuit Training8.0 MET
- Bodyweight Ex.3.8 MET
- CrossFit8.0 MET
🧘 Flexibility & Recovery
- Yoga (Hatha)2.5 MET
- Pilates3.0 MET
- Stretching2.3 MET
- Tai Chi3.0 MET
⚽ Competitive Sports
- Basketball6.5 MET
- Soccer7.0 MET
- Tennis7.3 MET
- Boxing7.8 MET
Comparison Table: Calories Burned per 30 Minutes
| Activity Type | 70kg (154 lbs) Person | 90kg (198 lbs) Person |
|---|---|---|
| Running (6 mph) | 350 kcal | 450 kcal |
| Cycling (Moderate) | 280 kcal | 360 kcal |
| Vigorous Swimming | 370 kcal | 475 kcal |
| Very Brisk Walking | 140 kcal | 180 kcal |
Related Fitness Tools
Expert Exercise & Calorie FAQ
Which exercise burns the most calories in 30 minutes?↓
High-intensity running and jumping rope are the winners, often burning between 400-500 calories per 30 minutes for an average adult. HIIT sessions also maintain a very high MET rate.
How many calories does 30 minutes of walking burn?↓
A 30-minute brisk walk typically burns between 120 and 180 calories. You can increase this by 20-30% by walking on an incline or increasing your pace above 4 mph.
Do you burn more calories if you weigh more?↓
Yes. A heavier person burns more calories because moving a larger body mass requires more energy. This is why energy expenditure naturally decreases as you lose weight.
How accurate are MET-based calorie calculators?↓
MET values are the gold standard in exercise science, providing accuracy within a 10-15% margin. Factors like metabolism, age, and environmental temperature can cause slight variations.