Exercise energy expenditure can be estimated using MET values from the Compendium of Physical Activities multiplied by body weight and duration, providing practical accuracy for programming and nutrition planning.

In plain English

Standard activity charts give a workable estimate of the calories a workout burns. But they can run 15 to 20 percent high compared with lab measurements, and watches often overstate it too.

Why it works

METs express exercise intensity as a multiple of resting metabolic rate. Multiplying METs by body weight and time gives an energy expenditure estimate. The method's accuracy depends on how well the standard MET value matches the individual's actual effort.

The evidence

• Herrmann, S.D., Willis, E.A., Ainsworth, B.E. et al. (2024). 2024 Adult Compendium of Physical Activities: A Third Update of the Energy Costs of Human Activities. Journal of Sport and Health Science.

• Villars, C., Bergouignan, A., Duber, J. et al. (2019). Assessment of Energy Expenditure during High Intensity Cycling and Running Using a Heart Rate and Activity Monitor in Young Active Adults. PLOS ONE.

• Ainsworth, B.E., Haskell, W.L., Herrmann, S.D. et al. (2011). 2011 Compendium of Physical Activities: A Second Update of Codes and MET Values. Medicine and Science in Sports and Exercise.

Why we call confidence medium

The Compendium of Physical Activities (updated 2024) is the standard reference, but MET values represent population averages. Individual variation can be ±15-20%, especially when fitness level, technique, and environmental conditions differ from study populations.

Where it applies

Healthy adults