MET-based estimates for common exercises.
MET (Metabolic Equivalent of Task) is a measure of exercise intensity. A MET of 1 is the energy expenditure at rest. Running at 8 mph has a MET of ~10, meaning it burns 10× more energy than sitting still.
Formula: Calories = MET × weight (kg) × time (hours). These are estimates — individual calorie burn varies based on fitness level, body composition, and effort.