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🏃 MET Calculator

Calculate calories burned during physical activities using Metabolic Equivalent of Task (MET) values

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Enter duration in minutes (1-1440)
MET Quick Guide
  • ✅ 1 MET = Resting metabolic rate
  • 🚶 Light activity: 1.5-3 METs
  • 🏃 Moderate activity: 3-6 METs
  • 💪 Vigorous activity: 6+ METs
  • 📊 More accurate than generic formulas
  • ⏱️ Track multiple activities daily
  • 🔥 Combine with TDEE for weight goals
Related Calculators
Learn More

MET & Exercise:

🌟 Key Features

  • 200+ Activities: Pre-loaded MET values for common exercises and daily activities
  • Custom MET Input: Enter custom MET values for specific activities
  • Accurate Calculations: Uses scientifically validated MET-based formula
  • Flexible Units: Support for kg and lbs weight measurements
  • Duration Tracking: Calculate for any duration from 1 minute to 24 hours
  • Calorie Per Minute: See rate of calorie burn for intensity comparison
  • Export Options: Save results as PDF, CSV, or JSON
  • Free & Unlimited: No registration required for basic calculations

📋 How to Use the MET Calculator

  1. Enter Your Weight: Input your current weight in kg or lbs
  2. Select Activity: Choose from 200+ pre-loaded activities or select "Custom" to enter your own MET value
  3. Set Duration: Enter how long you performed the activity in minutes
  4. Calculate: Click the button to see total calories burned and detailed breakdown

🔍 Understanding MET Values & Results

What is a MET? MET stands for Metabolic Equivalent of Task. 1 MET equals your resting metabolic rate - the energy you burn sitting quietly (approximately 1 kcal per kg of body weight per hour).

Light Activities (1.5-3 METs)
  • Walking slowly (2 mph)
  • Light cleaning
  • Cooking
  • Playing with kids
  • Light yoga
Moderate Activities (3-6 METs)
  • Brisk walking (3-4 mph)
  • Cycling (10-12 mph)
  • Light jogging
  • Dancing
  • Recreational swimming
Vigorous Activities (6+ METs)
  • Running (> 5 mph)
  • Fast cycling (> 14 mph)
  • Competitive sports
  • HIIT workouts
  • Boxing/Martial arts

🧮 MET Calculation Formula

The MET calculator uses a scientifically validated formula to estimate calories burned:

Formula:

Calories Burned = MET Value × Body Weight (kg) × Duration (hours)

Example Calculation:

A 70kg person running at 8 mph (11 METs) for 30 minutes:

  • Duration in hours = 30 ÷ 60 = 0.5 hours
  • Calories = 11 × 70 × 0.5 = 385 kcal
Calories Per Minute:

Total Calories ÷ Duration (minutes) = 385 ÷ 30 = 12.8 kcal/min

🌍 Real-World MET Examples

Activity: Walking to work at moderate pace (3 mph)

Person: 65kg (143 lbs), walks 20 minutes each way

MET Value: 3.5 METs

Calculation:

  • One-way: 3.5 × 65 × (20/60) = 75.8 kcal
  • Round trip: 75.8 × 2 = 151.6 kcal per day
  • Weekly: 151.6 × 5 = 758 kcal per week

Impact: This daily walk can contribute to ~0.2 lbs weight loss per week (assuming no dietary changes).

Activity: Combined gym workout

Person: 80kg (176 lbs) male

Workout Breakdown:

  • Warm-up: 5 min elliptical (5 METs) = 5 × 80 × (5/60) = 33.3 kcal
  • Weight lifting: 40 min moderate (5 METs) = 5 × 80 × (40/60) = 266.7 kcal
  • Cool-down: 15 min light cycling (3.5 METs) = 3.5 × 80 × (15/60) = 70 kcal

Total: 33.3 + 266.7 + 70 = 370 kcal burned

Activity: Playing soccer (recreational)

Person: 75kg (165 lbs), plays for 90 minutes

MET Value: 7 METs

Calculation:

  • Calories = 7 × 75 × (90/60) = 787.5 kcal
  • Calories per minute = 787.5 ÷ 90 = 8.75 kcal/min

Fun Fact: This burns approximately the same calories as eating a large burger with fries!

⚠️ Common MET Calculator Mistakes

❌ What NOT to Do:
  • Using outdated or inaccurate MET values
  • Not accounting for individual fitness level
  • Overestimating activity intensity
  • Forgetting to convert duration to hours
  • Using lbs instead of kg without conversion
  • Counting rest periods as active time
  • Eating back ALL calories burned (body compensates)
✅ Best Practices:
  • Use MET values from validated databases (like Compendium of Physical Activities)
  • Be conservative with intensity estimates
  • Track net active time (exclude breaks)
  • Use a fitness tracker to verify estimates
  • Remember individual variation (±20%)
  • Combine with TDEE for weight goals
  • Track consistently for better accuracy

❓ Frequently Asked Questions

MET-based calculations are considered the gold standard for estimating activity energy expenditure, with accuracy within ±20% for most people. However, individual factors like fitness level, age, body composition, and efficiency can affect actual calories burned. METs provide a reliable average, but personal variation exists.

METs (Metabolic Equivalents) measure the intensity of an activity relative to rest (1 MET = resting). Calories measure actual energy expenditure. METs are standardized across individuals, while calorie burn depends on weight, duration, and intensity. The formula converts METs to calories: Calories = MET × Weight (kg) × Duration (hours).

Yes. Since the formula multiplies MET by weight, heavier individuals burn more calories doing the same activity for the same duration. For example, a 100kg person burns approximately 43% more calories than a 70kg person doing the same activity. This is because moving more mass requires more energy.

It depends on your goals. For weight loss, eating back 50-75% of exercise calories is often recommended to maintain energy while creating a deficit. For maintenance, you can eat back most calories. For muscle gain, eat slightly more. Remember, MET calculations can overestimate by 10-20%, so be conservative. Also, your body may compensate by reducing NEAT (non-exercise activity).

Use the "Custom MET Value" option. You can find MET values for thousands of activities in the Compendium of Physical Activities (online resource). Alternatively, choose a similar activity from our list. As a rough guide: light activities = 2-3 METs, moderate = 4-6 METs, vigorous = 7-9 METs, very vigorous = 10+ METs.

Somewhat. MET values are standardized averages, but fitter individuals may burn slightly fewer calories doing the same activity due to improved efficiency. However, they typically can sustain higher intensities longer. The difference is usually 5-15%. For practical purposes, use standard MET values and adjust based on your personal tracking data over time.

📚 Additional Resources

📖 Understanding MET Values

MET Value Ranges:

  • 1-1.5 METs: Sleeping, resting, sitting
  • 1.5-3 METs: Light activities (slow walking, light cleaning)
  • 3-6 METs: Moderate activities (brisk walking, cycling)
  • 6-9 METs: Vigorous activities (running, competitive sports)
  • 9+ METs: Very vigorous (fast running, intense sports)

Source: Compendium of Physical Activities

💡 Practical Tips
  • Use a heart rate monitor for more accurate tracking
  • Log activities immediately after completion
  • Account for warm-up and cool-down separately
  • Compare MET calculations with fitness tracker data
  • Track weekly totals to meet 150+ min/week guideline
  • Aim for 500-1000 MET-minutes per week for health
  • Mix activity intensities for balanced fitness
  • Remember: some movement is better than none!
Learn More

MET & Exercise Science:

⚕️ Medical Disclaimer

This calculator provides estimates for informational purposes only. Actual calories burned vary based on individual factors including age, fitness level, body composition, metabolism, and efficiency of movement. MET values are population averages and may not reflect your personal energy expenditure. Consult a healthcare provider or certified fitness professional before starting any new exercise program, especially if you have health conditions.