The METS Method: A Step-by-Step Guide to Calculating Calories Burned(2024)

How to calculate calories burned using MetS

Measuring the quantity of carbon dioxide the body exhales is vital to determine how many calories are expended during exercise. Mets (METs) are therefore a standard figure that anybody may use with ease to determine the number of calories burnt during exercise.

Even when they are sitting still and dozing off, humans still burn calories. The benchmark is a resting state (1 MET), and the quantity of exercise (or physical activity) relative to that state is recommended for everyday activities and different sports.

Exercise is defined as different sports, while lifestyle activities are described as daily activities. Additionally, if a person’s heart rate is three or higher, they are engaging in moderate-intensity physical exercise; if they are less than three, they are engaging in low-intensity physical activity.

MetS is explained in detail by the National Institute of Health and Nutrition, an independent administrative agency, so we will briefly introduce it on this site.

The Calories Burned from The MetS Value

Now, let’s calculate the calories burned from the MetS value.

The calorie consumption for a person weighing 60 kg when walking (3 METs) for 1 hour can be calculated using the following formula. 60 (kg) x 3 (mets) x 1 (hour) x 1.05 = 189 (kcal)

If a person weighing 60 (kg) performs exercise 6 (Mets) for 30 minutes, the following calculation shows that the amount of calories burned will be the same as walking 3 (Mets). 60 (kg) x 6 (mets) x 0.5 (hour) x 1.05 = 189 (kcal)

By the way, (METS x time) is defined as exercise (EX), and calorie consumption is defined as exercise x body weight x 1.05.

To maintain a healthy body, you need 23 exercises per week, and 4 of these should be moderate-intensity physical activity.

MetS is useful even if it simply calculates the calories burned through exercise, but it is also useful for planning to lose weight healthily. By using MetS, you can plan your goal weight, type of exercise, time and duration of exercise, etc. to a certain extent.

How Many Calories Do You Need to Lose 1kg?

This may seem strange, but do you know what sort of exercise you need to perform and how long you should do it to lose 1 kg? It is estimated that 7.2 kcal of calories are needed to lose 1 g of body weight (1 g of fat provides 9 g of energy and body fat is constituted of 20% water in addition to fat). Thus, it is estimated that 7200 kcal of energy is needed to shed 1 kg of body weight.

Sitting in a chair for an hour and performing a workout can burn 63 kcal for a person weighing 60 kg. It will take around 115 hours (7200÷63) to eat 7200kcal. One kilogram may be lost if you fast without eating or drinking for 115 hours, or around five days. You should limit the number of calories you consume through food and burn calories through activity instead of going on a diet that compels your body to burn off calories by not eating or drinking.

What Kind of Exercise is Necessary to Lose 1kg?

7,200 kcal is quite tough to burn off through activity, and it is typically not feasible to do so in a single day. An exercise of 115 METs is required for a 60 kg individual to burn 7,200 kcal. It takes around 38 hours and 20 minutes to complete a fairly simple stroll (3 METs), and about 14 hours and 25 minutes to do a crawl (8 METs). Although you cannot do these workouts in a single day, you may walk for around one hour and fifteen minutes or swim for approximately thirty minutes each day to lose one kilogram in a month.

Relationship Between Target Weight, Period, and Exercise

From the moment you measure your current weight, you can decide how much weight you want to lose, such as “I want to lose 4 kilos!”. So, the next thing to decide is the period. Or is it the content of the exercise to achieve the goal? Each person has a different amount of time available for dieting, so decide on a diet period and exercise routine that suits you to achieve reasonable results.

For People Who Cannot Spend a Lot of Time in a Day Exercising

If you are busy with housework or work and have little free time, first decide on an exercise that you can do in the little time you have. For example, let’s say you decide to jog for 30 minutes between housework tasks. Jogging with walking is 6 METs, so 30 minutes (0.5 hours) of exercise is 3EX (exercise).

Therefore, if you are with a person who weighs 55 kg, you will consume approximately 173 kcal in a day (1.05 x 3 (EX) x 55 (kg)). It takes 7200kcal to lose 1kg, so it will take 7200(kcal) ÷ ​​173kcal = about 42 days (1 month and 12 days). If your goal is to lose 4kg, your diet goal period will be 42 days x 4 = 168 days (5 months and 18 days).

This is just a calculated period, but if you continue jogging for 30 minutes for a little over a month, you can lose 1kg. On the other hand, theoretically, you can’t lose 1kg by jogging for 30 minutes, even if you continue for a month. Of course, the amount of calories you take in depends on your diet, but it does take time to lose weight healthily through exercise alone.

For People Who Want to Achieve Diet Results in a Short Period

1. If you can spend a lot of time a day exercising, try deciding on your diet goal period.
2. If you set a goal of 4 months to lose 4 kg, that would be 1 kg per month.
3. It takes 7200kcal to lose 1kg, so 7200kcal/30 days = 240kcal per day. The exercise required per day is 240kcal ÷ 1.05 ÷ 55kg = approximately 4.15EX.
4. Choose an exercise that meets your consumption goal of 4.15 METs from the METs value table and that you can do. Water walking and aqua aerobics cost 4 METs, so if you continue for about an hour, you can consume 240 kcal a day.
5. If you can do 4 METs of aqua aerobics for just over 2 hours or 8 METs of swimming (crawling) for just over 1 hour, you can lose 4 kg in 2 months. Of course, it’s meaningless if you don’t continue, so you need to decide on the exercise and time that you can do.

When you build muscle through exercise, your basal metabolic rate increases, making it easier to lose weight. On the other hand, if you don’t exercise for a while, your basal metabolic rate decreases, making you more likely to gain weight. As you become a member of society, you will have less time to exercise, but let’s exercise efficiently and diet in the little time we have!

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