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2024 ADULT COMPENDIUM · ISSN PROTOCOLS · MET-BASED SCIENCE

Workout
Calorie
Burn.

Precision calorie expenditure from 2024 Adult Compendium MET values — followed immediately by your ISSN-calibrated post-workout nutrition prescription. Protein, carbs, and Golden Ratio tailored to exactly what you just did.

2024 Adult Compendium ISSN Position Stand MET × kg × hours 1,114 Activities 82% Lab-Measured
1,114Activities catalogued
82%Lab-measured METs
16.3Max MET (elite cycling)
40gProtein dose cap
Energy = MET × kg × hours
2024 Adult Compendium MET Values
ISSN Post-Workout Nutrition Protocol
Golden Ratio by Exercise Type
EPOC Post-Burn Estimate Included

Your Workout Details

3 inputs · instant precision burn + nutrition

01 Body Stats
kg
02 Workout Details
1–600 minutes
03 Goal & Context Personalises your nutrition prescription
Fill in your details above

MET × kg × hours — 2024 Adult Compendium · ISSN Position Stands

CALORIES BURNED
—
kcal this session
— MET —
kcal / minute—
EPOC bonus—
Total burn (+ EPOC)—
Protein needed—
Carbs needed—
Golden Ratio (C:P)—
ISSN Pathway—

INTENSITY ZONES (MET)

1.0–1.5
SedentaryRest, screen time, desk work
1.6–2.9
LightCasual walk, gentle yoga
3.0–5.9
ModerateBrisk walk, moderate cycling, weights
6.0–8.9
VigorousRunning, HIIT, heavy lifting
9.0+
Very VigorousFast running, elite cycling, sport

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GOLDEN RATIOS (ISSN)

3:1–4:1
Endurance / RunningMET ≥9.0 — Max glycogen repletion
2:1–3:1
HIIT / CircuitMET 8.0–9.0 — Balanced glycolytic + structural
1:1–2:1
Resistance / StrengthMET <8.0 — mTORC1 + moderate glycogen

KEY SCIENCE FACTS

📊 1 MET = 1 kcal/kg/hour at rest = 3.5 mL O₂/kg/min
🧬 Post-workout protein: 0.25–0.40 g/kg, max 40g (ISSN)
⚡ Leucine trigger: 1–3g leucine activates mTORC1 MPS pathway
🍞 High-MET carbs: 1.0–1.2 g/kg/hr for glycogen recovery
😴 Pre-sleep protein: 30–40g casein sustains overnight MPS
📅 Daily protein: 1.4–2.0 g/kg; 2.3–3.1 in deficit (ISSN)

⚠️ Disclaimer: Calorie estimates are derived from population-average MET values (2024 Adult Compendium of Physical Activities, Ainsworth et al.) and represent approximations. Individual energy expenditure varies by fitness level, body composition, age, sex, altitude, and ambient temperature. EPOC estimates are approximate (+5–12%). Nutritional recommendations follow ISSN Position Stand guidelines and are general guidance — not personalised medical or dietetic advice. Consult a registered dietitian or sports nutritionist for individualised prescriptions. Designed for adults aged 19–59 per the scope of the 2024 Adult Compendium.