MET Calculator (Calories Burned)
Kilograms (kg)
Pounds (lbs)
Sitting, quietly (1.0 MET)
Desk work, typing (1.5 MET)
Stretching / Hatha Yoga (2.3 MET)
Walking, light (2.5 mph) (3.0 MET)
Walking, moderate (3.0 mph) (3.5 MET)
Bicycling, <10 mph, leisure (4.0 MET)
Aerobics, low impact (5.0 MET)
Weight lifting, vigorous (6.0 MET)
Jogging, general (7.0 MET)
Swimming laps, moderate (8.0 MET)
Running, 6 mph (10 min/mile) (9.8 MET)
Running, 7 mph (8.5 min/mile) (11.0 MET)
Jumping Rope (12.3 MET)
Enter Custom MET Value…
Total Energy Expenditure
0 kcal
What is a MET Rate?
MET stands for Metabolic Equivalent of Task. It is a physiological measure used to express the energy cost of physical activities. One MET is defined as the amount of oxygen consumed while sitting at rest and is approximately equal to 3.5 ml of oxygen per kilogram of body weight per minute (3.5 ml/kg/min).
Simply put, METs describe the intensity of an exercise relative to resting:
- 1 MET: Energy used while sitting still (Resting Metabolic Rate).
- 2 METs: An activity requiring twice as much energy as resting.
- 5 METs: An activity requiring five times the energy of resting.
The MET Calculation Formula
To determine the total calories burned during a specific activity, this calculator uses the standard metabolic formula:
Calories Burned = MET Value × Weight (kg) × Duration (hours)
If you track your weight in pounds, the calculator first converts it to kilograms (1 kg = 2.20462 lbs). The duration is converted from minutes to hours before applying the formula.
Calculation Example
Imagine a person weighing 160 lbs (approx. 72.5 kg) who goes for a 30-minute run at a pace of 6 mph (a MET value of 9.8).
- Convert weight: 160 lbs / 2.20462 ≈ 72.57 kg.
- Convert time: 30 minutes / 60 = 0.5 hours.
- Apply formula: 9.8 (MET) × 72.57 (kg) × 0.5 (hours).
- Result: Approximately 355.6 calories burned.
Common MET Values Reference Table
Different activities have been assigned standardized MET values by the Compendium of Physical Activities. Here are common ranges:
| Activity Level | Examples | MET Range |
|---|---|---|
| Sedentary | Sleeping, watching TV, desk work | 1.0 – 1.5 |
| Light Intensity | Walking slowly, cooking, light cleaning | 1.6 – 2.9 |
| Moderate Intensity | Brisk walking (3-4 mph), yoga, mowing lawn | 3.0 – 5.9 |
| Vigorous Intensity | Running, swimming, circuit training | 6.0+ |
Why Use METs Instead of Just "Calories"?
Tracking METs provides a more objective measure of intensity than heart rate alone, which can vary based on stress, caffeine, or temperature. Medical professionals and exercise physiologists use METs to prescribe exercise intensity for rehabilitation and general fitness.
Limitations
While the MET formula provides a good estimate, individual variations exist due to:
- Muscle Mass: Individuals with more muscle burn more calories at rest.
- Age: Metabolic rate tends to decrease with age.
- Environmental Factors: Heat, humidity, and altitude can increase energy expenditure.
Use this calculator as a guideline to track your relative effort and energy expenditure over time.