METs Calories Calculator
Find calories burned from an activity's MET value.
Results update as you type.
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
MET values let you estimate the calories burned in almost any activity, and this calculator turns them into a number. You enter the activity's MET value, your body weight, and the duration, and it returns the total calories burned and calories per minute. A MET, or metabolic equivalent of task, expresses how much energy an activity uses compared to resting: one MET is your resting metabolic rate, so a 4-MET activity burns four times as many calories as sitting still, and an 8-MET activity eight times. Published MET tables, such as the widely used Compendium of Physical Activities, list values for hundreds of activities, from about 2 for slow walking to 8 for running, 10 for vigorous cycling, and higher for intense sports. The formula converts the MET value to calories using your weight, since heavier people burn more for the same activity, and the duration. This approach is convenient because you only need the activity's MET value rather than heart-rate data or lab equipment, and it works for any exercise with a known MET. Keep in mind the result is an estimate: actual calorie burn varies with fitness, efficiency, terrain, and individual metabolism. Use it to compare activities, plan workouts, and gauge energy expenditure for weight management. Enter the MET value, your weight, and the duration to find calories burned.
Calories = METs × 3.5 × weight(kg) / 200 × minutes
One MET is the energy used at rest, about 3.5 milliliters of oxygen per kilogram per minute. An activity's MET value multiplies that baseline. The formula converts oxygen use to calories: METs times 3.5 times weight in kilograms, divided by 200, gives calories per minute, which multiplied by the duration gives total calories burned.
Source:Compendium of Physical Activities (MET values)
We review all our tools from time to time to ensure accuracy.
Worked example
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, is a unit that expresses the energy cost of an activity relative to rest. One MET equals your resting metabolic rate, about 3.5 milliliters of oxygen per kilogram per minute. An activity rated at 5 METs uses five times the energy of sitting still, making METs a simple way to compare exercise intensity.
How do I find an activity's MET value?
MET values come from published references, most notably the Compendium of Physical Activities, which lists hundreds of activities. Typical values include about 2 to 3 for light activity like slow walking, 5 to 7 for moderate exercise, and 8 or more for vigorous activity like running or fast cycling. Many fitness resources and apps also provide MET tables.
Why does body weight affect calories burned?
Heavier bodies require more energy to perform the same movement, so weight is a direct factor in calorie burn. The MET formula multiplies by your weight in kilograms, meaning a heavier person burns more calories than a lighter person doing the identical activity for the same time. This makes the estimate specific to you rather than a generic figure.
How accurate is the MET calorie estimate?
It is a reasonable approximation but still an estimate. Actual calorie burn varies with fitness level, movement efficiency, terrain, temperature, and individual metabolism, none of which the MET formula captures. Use it to compare activities and plan roughly, but do not treat the number as exact. Heart-rate-based or lab methods can be more precise for individuals.
Can I use METs for weight management?
Yes. Estimating calories burned helps you understand your energy expenditure, which combined with calorie intake informs weight goals. To lose weight you need to burn more than you consume over time. METs give a convenient way to gauge how much different activities contribute, though for accuracy you should also track intake and monitor real results rather than relying on estimates alone.