CalcMETs Calculator
Calculate calories burned using metabolic equivalent.
The MET (Metabolic Equivalent of Task) calorie calculator estimates energy expenditure for any physical activity using its standardized MET value, which represents the ratio of working metabolic rate to resting metabolic rate. This simple formula allows you to compare the calorie cost of different activities and plan workouts based on your energy expenditure goals.
MET Calorie Calculator Formula
Calories Burned = MET × Weight (kg) × Duration (hours)
One MET equals the energy cost of sitting quietly, approximately 1 kcal/kg/hour. Activities with higher MET values require more energy. For example, walking at 5 km/h has a MET of 3.5, running at 10 km/h has a MET of 10, and swimming laps has a MET of 8. A 70 kg person running at 10 km/h (MET 10) for 30 minutes (0.5 hours) burns: Calories = 10 × 70 × 0.5 = 350 kcal. This formula provides a practical estimate that works across hundreds of activities cataloged in the Compendium of Physical Activities.
Worked Examples
Example 1: Cycling Commute
A 65 kg person cycles to work at a moderate pace (MET 7.5) for 45 minutes.
Calories = 7.5 × 65 × 0.75 = 365.6 kcal
This 45-minute commute burns approximately 366 calories, equivalent to a moderate-intensity workout. Over a 5-day work week, this adds up to 1,828 calories, contributing significantly to weekly energy expenditure and cardiovascular health without requiring dedicated gym time.
Example 2: Yoga Session
An 80 kg person practices Hatha yoga (MET 2.5) for 60 minutes.
Calories = 2.5 × 80 × 1.0 = 200 kcal
While yoga burns fewer calories per minute than high-intensity exercise, a 60-minute session still expends 200 calories. The value of yoga extends beyond calorie expenditure to include flexibility, balance, stress reduction, and mindfulness benefits that support overall health and complement higher-intensity training.
Common Uses
- Estimating calorie expenditure for exercise logging in fitness apps and training journals
- Comparing the energy cost of different activities to choose the most efficient workout for time available
- Calculating total daily energy expenditure by summing MET values for all activities throughout the day
- Planning weight loss programs by identifying activities that create the largest calorie deficit per unit of time
- Research studies quantifying physical activity levels in epidemiological and public health investigations
- Setting exercise prescriptions in cardiac rehabilitation and clinical exercise physiology programs
Common Mistakes
- Using the generic MET value without adjusting for individual fitness level, as the same activity has a higher relative intensity (and thus higher actual energy cost) for less fit individuals
- Ignoring that MET values represent averages and individual calorie expenditure can vary by ±20–30% based on efficiency, technique, and environmental conditions
- Adding exercise calories on top of TDEE-based food intake without recognizing that the activity factor in TDEE already accounts for some level of physical activity
- Using MET values for activities that involve significant upper body work (like rowing) without considering that the standard MET may underestimate calorie burn for individuals with greater upper body mass
Pro Tip
For more accurate calorie estimates, adjust the MET value based on your actual effort level. The Compendium of Physical Activities lists MET values for specific speeds and intensities. For example, walking at 3 km/h is MET 2.5, at 5 km/h is MET 3.5, and at 6.5 km/h is MET 5.0. Choose the MET value that matches your actual pace rather than using a generic “walking” value. Additionally, factor in terrain: walking uphill increases MET values by 50–100%, while cycling against wind resistance can increase energy expenditure by 20–40% compared to the standard MET.
Frequently Asked Questions
MET values are derived from the Compendium of Physical Activities, a comprehensive database maintained by researchers at Arizona State University. Values are based on published studies measuring oxygen consumption during specific activities. The compendium includes over 1,000 activities with assigned MET values, regularly updated as new research becomes available.
No. The standard MET formula uses only weight and duration. However, actual energy expenditure varies by age, gender, body composition, and fitness level. Older adults and women may burn slightly fewer calories than the formula predicts for the same activity, while individuals with more muscle mass may burn more. The formula provides a reasonable population-level estimate.
Some of the highest MET activities include: running at 16 km/h (MET 16), jumping rope at fast pace (MET 12.3), swimming butterfly stroke (MET 13.8), cross-country skiing at racing pace (MET 15), and carrying heavy loads upstairs (MET 12). For reference, sitting quietly is MET 1.0 and sleeping is MET 0.9.
Strength training MET values range from 3.0 (light effort) to 6.0 (vigorous effort), but these are less accurate than for aerobic activities because strength training involves rest periods between sets. The MET formula assumes continuous activity. For resistance training, consider using the average MET across the entire session including rest periods, or track calories using heart rate-based methods for better accuracy.