MET values estimate exercise intensity so running calories can be calculated from body weight, duration, and effort. Use the result as a planning estimate, then compare it with route distance, duration, elevation, and how hard the run actually felt.
What MET Values Mean
A MET is a multiple of resting metabolic rate. A 10 MET activity is estimated to use about ten times the energy of resting.
Running MET values rise as pace increases because faster running usually requires more oxygen and energy per minute.
The Calorie Formula
A common estimate is calories = MET x body weight in kilograms x duration in hours.
This makes MET formulas useful for comparing scenarios, but they are still estimates rather than direct measurements.
Why Incline and Terrain Matter
Running uphill generally increases energy demand, while downhill running changes the muscular load and may not offset the uphill cost perfectly.
Use elevation-adjusted estimates as planning numbers, especially for hilly road routes and trail runs.
Method and Sources
How this page is checked
- Calorie estimates use MET-based math: MET x body weight in kilograms x duration in hours.
- Elevation pages include an uphill adjustment when elevation gain is part of the page or calculator.
- Results are planning estimates; individual running economy, terrain, heat, wind, and device accuracy can change real energy cost.
Sources
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