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Inverting the MET equation gives the time needed to reach a calorie target: divide the goal by the burn rate. At 8 MET a 70 kg person burns 9.8 kcal a minute, so a 500 kcal target takes about 51 minutes. Raising intensity shortens the session proportionally, which is why interval work is time-efficient.
Burn rate
kcal/min = MET x 3.5 x weight(kg) / 200
Time needed
minutes = calorie goal / burn rate
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
For calorie totals they are interchangeable, but higher intensity achieves the same burn in less time while lower intensity is easier to sustain and recover from.
If you are matching against a maintenance intake, yes - net cost is gross times (1 - 1/MET).