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MET values provide a reasonable estimate but don't account for individual fitness level, exercise intensity, or environmental conditions. Actual calorie burn can vary 15-20% from estimates. They are best used for relative comparisons between activities.

Excess Post-Exercise Oxygen Consumption means your body continues burning extra calories after intense exercise. HIIT and heavy weight training can elevate metabolism for 12-24 hours post-workout, adding 6-15% to total calories burned.

Running and HIIT typically burn the most calories per minute. However, the best exercise for calorie burn is one you enjoy and can sustain consistently. A 30-minute run burns more than a 10-minute HIIT session you quit early.

Yes, but less than often claimed. Each pound of muscle burns roughly 6 calories per day at rest versus 2 for fat. Adding 10 pounds of muscle increases resting metabolism by about 40 calories per day -- meaningful over time but not dramatic.