One metabolic equivalent (MET) is defined as the amount of oxygen consumed while sitting at rest and is equal to

An activity with a MET value of 4 means you're exerting four times the energy than you would if you were sitting still.

Thus, a brisk walk at 3 or 4 miles per hour has a value of 4 METs.

FYI, you have to

Thus, if you reduce your daily calorie intake by 500 calories or burn 500 more calories each day than you consume, you may be able to lose a pound a week.

It follows that if you know the MET value of a particular activity, you can easily calculate how many calories you're burning.

The formula to use is: METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute.

The American Heart AssociationTrusted Source recommends at least 150 minutes of moderate-intensity aerobic exercise each week for optimal cardiovascular health.

That's equal to about

2. Energy expenditure may differ from person to person based on several factors, including your age and fitness level.