METs Calculator
Calculate calories burned for any activity using scientifically validated MET values — in kg or lbs, for any duration.
METs Calculator
Calories burned by MET value & duration
Formula: Calories = MET × body weight (kg) × duration (hours). MET values sourced from the Compendium of Physical Activities (Ainsworth et al.).
Understanding MET Values
A MET of 1 represents rest (your basal metabolic rate). Any activity above 1 means you are burning a multiple of that baseline. MET 8.3 means you are burning 8.3× more energy per kg per hour than at rest.
| MET Range | Intensity | Examples |
|---|---|---|
| 1.0–2.9 | Light | Sitting, slow walking, yoga |
| 3.0–5.9 | Moderate | Brisk walking, weight training, slow cycling |
| 6.0–8.9 | Vigorous | Running 8 km/h, soccer, rowing hard |
| 9.0+ | Very vigorous | HIIT, boxing, sprint running, jump rope fast |
What Are METs and How Are They Used to Calculate Calories Burned?
MET (Metabolic Equivalent of Task) is a standardized unit that expresses the energy cost of physical activity relative to resting metabolic rate. By definition, 1 MET equals the oxygen consumption at complete rest: approximately 3.5 mL O₂/kg/min. An activity with a MET value of 8 requires 8 times the energy of sitting quietly. This standardization allows any physical activity to be compared on the same scale regardless of individual body weight, making METs the universal currency of exercise intensity.
The calorie formula using METs is: Calories burned (kcal) = MET × body weight (kg) × duration (hours). This formula accounts for body weight because heavier individuals require more energy to perform the same movement. A 90 kg person running at 10 MET for 30 minutes burns approximately 90 × 10 × 0.5 = 450 kcal. A 60 kg person burns 300 kcal at the same pace and duration. MET values for hundreds of activities are published in the Compendium of Physical Activities, a peer-reviewed database maintained by Barbara Ainsworth and colleagues, which has been updated multiple times since its introduction in 1993 and represents the gold standard for exercise energy expenditure research.
MET-based calorie estimates have a margin of error of approximately ±15–20% due to individual variation in metabolic efficiency, fitness level, and movement economy. Trained athletes tend to be more efficient and burn slightly fewer calories than MET-predicted values at the same intensity. Nevertheless, METs remain the most practical and standardized tool available for estimating exercise energy expenditure without laboratory equipment. They are used in clinical research, public health guidelines (WHO, CDC), sports nutrition, and activity tracking devices. Understanding your exercise METs helps you plan calorie intake, structure fat-loss cardio, and calibrate workout intensity with scientific precision.