Metabolic Equivalent (MET) Calculator
The Metabolic Equivalent of Task (MET) is the standard unit used to measure and compare the intensity of physical activity. One MET represents the energy cost of sitting at rest (about 3.5 mL O2/kg/min or 1 kcal/kg/hour). The Compendium of Physical Activities (Ainsworth et al. 1993, updated 2011) provides MET values for over 800 activities and is the reference used by the CDC, ACSM, and the US Physical Activity Guidelines. This calculator lets you select an activity from common categories, enter your body weight and duration, and calculates calories burned and MET-minutes per session. The 2018 Physical Activity Guidelines for Americans recommend at least 500-1,000 MET-minutes per week for substantial health benefits.
MET calorie calculation formula
Calories (kcal) = METs x Body weight (kg) x Time (hours)
MET-minutes = METs x Duration (minutes)
Moderate intensity: 3-6 METs | Vigorous: above 6 METs
Weekly target (PA Guidelines 2018): 500-1,000 MET-minutes/week
MET values: frequently asked questions
What is a MET (Metabolic Equivalent of Task)?
A MET is a unit of energy expenditure. One MET is defined as the energy cost of sitting quietly, equivalent to consuming approximately 3.5 mL of oxygen per kilogram of body weight per minute. An activity with a MET of 4 requires four times as much energy as sitting quietly. The MET system allows comparison of energy expenditure across activities regardless of body weight.
How are MET values determined?
MET values are published in the Compendium of Physical Activities, developed by Ainsworth et al. (1993, updated 2011). Values are based on measured oxygen consumption during each activity from laboratory and field studies. The compendium lists over 800 activities. The CDC and ACSM use this compendium to define moderate-intensity activity (3-6 METs) and vigorous-intensity activity (above 6 METs).
How do I use MET-minutes to track exercise?
The Physical Activity Guidelines for Americans (2018) recommend at least 150-300 MET-minutes per week of moderate-intensity activity, or 75-150 minutes of vigorous-intensity activity. MET-minutes = METs x duration in minutes. For example: 30 min brisk walking (3.5 METs) = 105 MET-minutes. 20 min jogging (7 METs) = 140 MET-minutes. Mixing activities can be compared using MET-minutes.
What is the formula for calories burned?
Calories burned (kcal) = METs x body weight (kg) x time (hours). This uses the approximation that 1 MET = 1 kcal/kg/hour. For example, a 70 kg person running (8 METs) for 30 minutes burns approximately 8 x 70 x 0.5 = 280 kcal. This is a reasonable estimate for population averages. Actual calorie burn varies by fitness level, efficiency of movement, and environmental conditions.
What intensity of exercise is recommended for health?
The US Department of Health and Human Services Physical Activity Guidelines (2018) recommend: adults get at least 150-300 minutes/week of moderate-intensity aerobic activity (3-6 METs, such as brisk walking), or 75-150 minutes of vigorous activity (7+ METs, such as jogging or cycling), or an equivalent combination. Additionally, muscle-strengthening activities on 2 or more days per week are recommended. More activity beyond these minimums provides additional health benefits.
Official sources
- CDC: Measuring Physical Activity Intensity.
- US Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd edition (2018).
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.