Once you know your BMR, the next step in managing your calorie budget is understanding how much energy you burn through activity. Kanvie uses METs (Metabolic Equivalent of Task) to estimate calories burned for exercises, workouts, and daily movements.

What is a MET?

A MET is a unit that estimates the energy cost of physical activities relative to your resting metabolic rate:

• 1 MET = energy burned while resting
• 2 METs = twice your resting energy expenditure
• 3 METs = three times your resting energy expenditure, and so on

Example

How Kanvie Uses METs

1. Exercises & Workouts

Each exercise (activity) in Kanvie has a MET value assigned to it based on intensity and type.

Calories burned are calculated with:

**Calories burned = MET x weight (kg) x duration (hours)**

2. Daily Activities

You can track everyday movements (walking, chores, standing tasks) in your Activity tab of the diary. These are treated like “exercises” so that even non-gym activities count toward your total expenditure.

3. Integration with Devices & Other Apps

If you sync Apple Health or Health Connect, METs can complement tracked activity data from smart devices or other apps.

Practical Example

Let's say a person who weighs 70 kg runs for 30 minutes at 10 km/h (MET = 10):

**10 (MET) x 70 (kg) x 0.5 (hours) = 350 kcal burned**

Now, if that person also logged a 1-hour walk at 3 METs:

**3 (MET) x 70 (kg) x 1 (hour) = 210 kcal burned**

****By adding these together, we get the total energy burned through activity on that day:

**350 kcal (Running) + 210 kcal (Walking) = 560 kcal total energy**

This is then added to the BMR of our example person to calculate their daily calorie budget on Kanvie, which is also referred to as the total daily energy expenditure (TDEE).

Learn more

• How Kanvie calculates your basal metabolic rate (BMR)
• How Kanvie calculates your daily calorie budget

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