MET stands for Metabolic Equivalent of Task. It expresses the energy cost of an activity relative to sitting at rest (1 MET = 3.5 mL O₂/kg/min). Walking slowly is about 2.5 METs; running at 10 km/h is about 10 METs.

How accurate is this calculator?

MET-based calorie estimates are population averages. Individual factors like fitness level, body composition, terrain, and heat affect actual expenditure. Treat results as a useful approximation, not a precise measurement.

What formula does this use?

Calories burned = MET × weight (kg) × duration (hours). This is the standard Ainsworth Compendium formula used by exercise scientists worldwide.

Does it account for resting metabolism?

The result includes the calories you would burn at rest. To find the net active calories (above baseline), subtract your resting rate: roughly (body weight in kg × duration in hours) from the total.

Where do the MET values come from?

Values are sourced from the Compendium of Physical Activities (Ainsworth et al.), the widely used reference dataset for exercise MET values in research and clinical settings.

MET Calculator

Select an activity, enter your weight and duration to calculate calories burned using the MET formula.

Activity & Body Details

Activity Category

Activity

MET value: —

Body Weight

Duration (minutes)

Calorie Burn Estimate

Fill in the form and click Calculate

Summary

The MET Calculator uses Metabolic Equivalent of Task values to estimate how many calories you burn during physical activity. MET is a ratio of your exercise energy expenditure relative to your resting metabolic rate — a MET of 1 means sitting still, while running fast can reach MET 14 or higher. The formula is: Calories = MET × weight (kg) × duration (hours).

How it works

Select a physical activity from the dropdown list.
Enter your body weight in kilograms or pounds.
Enter the duration of the activity in minutes.
The tool applies the formula: Calories = MET × weight (kg) × time (hours).
Your estimated calorie burn is displayed instantly.

Use cases

Estimate calories burned during a gym session or sports match.
Compare calorie expenditure across different activities.
Plan workouts to hit a specific calorie-burn target.
Track energy balance alongside your daily food intake.
Assess how exercise intensity affects total calorie output.
Support weight-loss or weight-gain nutrition planning.

Frequently Asked Questions

Last updated: 2026-05-23 · Reviewed by Nham Vu