MET (Metabolic Equivalent of Task) values measure the energy cost of physical activities relative to sitting at rest. The formula is simple: Calories = MET × weight in kg × hours. This tool lets you look up MET values for 50+ activities and calculate your calorie burn instantly.
Activity & Settings
Selected: None
MET value: --
Results
Calories Burned
kcal
Formula
MET × kg × hours = calories
MET Reference Table
| Activity | Category | MET |
|---|
How to Use the MET Activity Calculator
The MET activity calculator uses the internationally standardized MET values from the Compendium of Physical Activities to estimate calorie expenditure. Search for your activity, enter your weight and duration, and get an instant estimate.
The MET Formula
Calories burned = MET × body weight (kg) × duration (hours). For example, a 70 kg person running at 6 mph (MET 10) for 30 minutes burns: 10 × 70 × 0.5 = 350 calories. The formula is linear — double the time or double the weight, and calories double proportionally.
Understanding MET Categories
Activities below 3 MET are considered light intensity (walking slowly, stretching). Activities of 3-6 MET are moderate intensity (brisk walking, casual cycling). Activities above 6 MET are vigorous intensity (running, swimming laps, team sports). The American Heart Association recommends 150+ minutes of moderate or 75+ minutes of vigorous activity per week.
Frequently Asked Questions
Is this MET calculator free?
Yes, completely free with no signup. All calculations in your browser.
What is a MET value?
MET stands for Metabolic Equivalent of Task. One MET equals the energy expended sitting at rest (approximately 1 kcal/kg/hour). An activity with a MET of 6 burns 6 times more energy than sitting at rest. The MET calorie formula is: Calories = MET × weight(kg) × duration(hours).
How accurate is the MET formula for calories?
The MET formula gives a reasonable estimate for most people but has limitations. Individual fitness level, body composition, exercise intensity variations, and environmental conditions affect actual calorie burn. Values are typically within 10-20% of actual expenditure for moderate-intensity activities.
What are typical MET values for common activities?
Sleeping: 0.9 MET. Walking at 3 mph: 3.5 MET. Cycling moderately: 8 MET. Running at 6 mph: 10 MET. Swimming laps: 8 MET. Strength training: 5 MET. Playing soccer: 10 MET. Dancing: 5-7 MET.
Does body weight affect calorie burn from exercise?
Yes, directly. Heavier individuals burn more calories performing the same activity because they require more energy to move a larger mass. The formula accounts for this: a 90 kg person burns 50% more calories than a 60 kg person at the same MET value and duration.