TempoLife › Features › Exercise library with calorie burn
Exercise library
0 exercises with their MET value, calories burned per minute at your body weight, form cues and the mistakes to avoid.
How the numbers are worked out
A MET is a multiple of your resting energy use. One MET is roughly what you burn sitting still. An 8 MET exercise costs about eight times that per minute. Calories per minute are the standard ACSM equation, MET × 3.5 × body weight in kg ÷ 200, so a heavier person burns more for the same movement.
These are population averages. Your own cost varies with fitness, technique, terrain and how hard you actually work, so treat every figure as a planning estimate rather than a measurement.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) · checked 2026-09-02
Frequently asked questions
Which exercise burns the most calories?
Per minute, jump rope and vigorous running top this list at around 11-12 MET. Over a week, the exercise you actually repeat beats the one with the highest number.
Do I burn more if I weigh more?
Yes. Energy cost scales with the mass you move, which is why every table on this site asks for body weight rather than printing a single figure.
Is the MET value the same as what my watch says?
No. A watch estimates from heart rate and motion, and it knows your effort on the day. A MET table knows the average cost of the activity. They will differ, often by 10-20%.
See what you actually did, not what a table predicts
TempoLife reads your steps, heart rate and workouts from Health Connect, so your real sessions sit next to the food you logged.