MET Calories Calculator

Find calories burned from an activity's MET value.

Activity MET value

e.g. walking ≈ 3.5, running ≈ 8-11

Body weight

Duration

min

Results update as you type.

Calories burned

—

Calories per hour—

This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.

How it works

The MET calories calculator estimates how many calories you burn during an activity using its MET value, your body weight, and how long you exercise. A MET, short for metabolic equivalent of task, is a standardised way to express the intensity of a physical activity relative to sitting still, which is defined as one MET. Light walking is around 3.5 METs, cycling might be 6 to 8, and vigorous running can reach 11 or more, with published tables such as the Compendium of Physical Activities listing values for hundreds of activities. The calculation is straightforward: multiply the MET value by your weight in kilograms and by the duration in hours, since one MET equals roughly one kilocalorie burned per kilogram of body weight per hour. This makes it easy to compare the energy cost of different activities and to plan workouts around a calorie goal, whether for weight management, training, or general fitness. Heavier individuals burn more calories doing the same activity because moving more mass takes more energy. The result is an estimate; actual calorie burn varies with fitness level, efficiency, terrain, and individual metabolism. Enter the MET value for your activity, your weight, and the duration to see the calories burned and the rate per hour.

Formula

kcal = MET × weight (kg) × duration (hours)

A MET, or metabolic equivalent of task, expresses how much energy an activity uses compared with sitting quietly, which is defined as one MET. The calories burned equal the activity's MET value multiplied by body weight in kilograms and by the duration in hours, because one MET corresponds to roughly one kilocalorie per kilogram of body weight per hour. Heavier people and more intense or longer activities burn proportionally more.

Source:Compendium of Physical Activities (Ainsworth et al.)

We review all our tools from time to time to ensure accuracy.

Worked example

Activity MET value:8Body weight:70Duration:30

kcal = 8 × 70 × 0.5 h = 280 kcal (about 560 kcal per hour).

How to use this calculator

1
Enter your values
Enter activity met value, body weight and duration.
2
Adjust the options
Fine-tune any options to match your situation.
3
Read your result
Calories burned updates instantly as you type — no button to press.

Frequently asked questions

What is a MET?

A MET, or metabolic equivalent of task, measures the energy cost of a physical activity compared with resting quietly, which equals one MET. An activity of 4 METs uses four times as much energy as sitting still. METs provide a standardised scale for comparing the intensity of different exercises, and published compendiums list MET values for hundreds of activities from housework to competitive sport.

How do I find the MET value for my activity?

MET values come from research compendiums that catalogue hundreds of activities. As rough guides, slow walking is about 2 to 3 METs, brisk walking 4 to 5, moderate cycling 6 to 8, and running 8 to 12 depending on pace. Look up your specific activity in a MET table and enter that value; higher numbers mean more intense activities that burn more calories per minute.

How is calorie burn calculated from METs?

Multiply the activity's MET value by your body weight in kilograms and by the duration in hours. This works because one MET is defined as roughly one kilocalorie per kilogram of body weight per hour. So a 70-kilogram person doing an 8-MET activity for half an hour burns about 8 times 70 times 0.5, which is 280 kilocalories. The calculator performs this multiplication for you.

Why does body weight matter?

Moving a heavier body requires more energy, so a heavier person burns more calories performing the same activity for the same time. Because weight is a direct multiplier in the formula, someone who weighs twice as much burns roughly twice the calories at a given MET level. This is why calorie estimates should always be personalised to your actual body weight.

How accurate is the MET estimate?

MET-based estimates are useful approximations but not exact. Real calorie burn depends on individual factors like fitness level, movement efficiency, body composition, terrain, and metabolism, which the standard formula does not capture. Treat the result as a reasonable ballpark for planning and comparison rather than a precise measurement, and remember that fitness trackers and lab tests use more detailed methods.