What this calculator does
A MET, or metabolic equivalent of task, is a way of scoring how hard an activity works your body compared with sitting still. Sitting quietly is defined as 1 MET; an activity rated at 8 METs burns roughly eight times as much energy as resting. Exercise physiology references, fitness trackers and activity tables all quote MET values this way, which makes them comparable across completely different activities, from folding laundry to running.
This MET calculator takes a MET value directly, rather than making you choose from a fixed list of named activities. That matters if you already have a MET figure from a wearable device, a research table, or an activity not covered by a typical preset dropdown, since you can enter that exact number and get the calories it burns for your own weight and duration.
The formula
Calories burned equals the MET value multiplied by 3.5, multiplied by body weight in kilograms, divided by 200, multiplied by the duration in minutes. The 3.5 and 200 are standard constants from the metabolic equivalent formula, based on oxygen consumption at rest; they are fixed by definition and do not change with the activity.
| Term | Meaning |
|---|---|
| MET | Metabolic equivalent of task: a multiple of resting energy use, where 1 MET equals sitting quietly. |
| Weight | Body weight entered in kilograms, since the formula scales energy use per kilogram of body mass. |
| Duration | The length of time the activity was performed, in minutes. |
The inputs explained
| Field | What to enter |
|---|---|
| MET value | The MET value for the activity, taken from a device, a reference table, or a known figure. |
| Weight (kg) | Body weight in kilograms. |
| Duration (minutes) | How long the activity lasted, in minutes. |
When to use it
Working from a fitness tracker MET reading
Some wearables report a MET value for a session rather than a calorie figure outright. Entering that MET value here, alongside your own weight and the session length, converts it into calories burned.
Using a reference table not covered by a preset list
Exercise physiology tables list MET values for hundreds of specific activities and intensities, far more than any dropdown can practically offer. Look up the MET value for the exact activity and enter it directly.
Comparing two activities at the same intensity
Because MET is a ratio to resting energy use, comparing calories at the same MET value across different weights shows how much body weight itself affects the total, holding effort constant.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How calories burned change with body weight, at a fixed MET value
The same activity and duration, across a range of body weights.
| Weight | Calories burned | Per minute |
|---|---|---|
| 50 kg | 315 kcal | 7.0 kcal |
| 60 kg | 378 kcal | 8.4 kcal |
| 70 kg | 441 kcal | 9.8 kcal |
| 80 kg | 504 kcal | 11.2 kcal |
| 90 kg | 567 kcal | 12.6 kcal |
| 100 kg | 630 kcal | 14.0 kcal |
How calories burned change with MET value, at a fixed weight and duration
The same person and duration, across a range of MET values from light to vigorous activity.
| MET value | Calories burned | Per minute |
|---|---|---|
| 2.0 | 118 kcal | 2.6 kcal |
| 4.0 | 236 kcal | 5.3 kcal |
| 6.0 | 354 kcal | 7.9 kcal |
| 8.0 | 473 kcal | 10.5 kcal |
| 10.0 | 591 kcal | 13.1 kcal |
| 12.0 | 709 kcal | 15.8 kcal |
Questions
What is a MET value, in plain terms?
It is a multiple of the energy your body uses at rest. Sitting still is 1 MET. An activity at 4 METs uses about four times the energy of sitting, and one at 8 METs uses about eight times that resting rate.
Where do I find the MET value for my activity?
Published compendiums of physical activity list MET values for hundreds of specific activities and intensities, and many fitness trackers estimate and display a MET figure for a logged session. Use whichever value applies to your activity.
How is this different from a typical calories burned calculator?
Many calorie calculators only let you pick from a short list of preset activities, each with a MET value fixed behind the scenes. This calculator lets you type in any MET value directly, which is useful when your activity or intensity is not on that preset list.
Does this calculator account for fitness level or fat versus muscle?
No. The MET formula is a population-average estimate based on weight, duration and activity intensity alone. Individual factors such as fitness, muscle mass and technique can shift real energy use higher or lower than the estimate.
For a version with a preset list of common activities to choose from instead of entering a MET value yourself, see the calories burned calculator. To estimate aerobic fitness from a timed run, see the VO2 max calculator.