METs Calculator
Metabolic equivalents (METs) provide a standardised way to quantify the intensity of physical activities and estimate calorie expenditure during exercise. The MET value of an activity expresses how many times more energy it requires compared to sitting quietly. Multiplying the MET value by body weight in kilograms and duration in hours gives total calorie expenditure. This calculator lets you select from common activities with known MET values from the Compendium of Physical Activities, or enter a custom MET. Enter your body weight and duration to get gross calorie burn and the equivalent oxygen consumption rate.
METs calorie formula
Calories (kcal) = MET x Body weight (kg) x Duration (hours)
VO2 (mL/kg/min) = MET x 3.5
Calories per minute = MET x Body weight (kg) / 60
Source: Ainsworth BE et al. (2011). 2011 Compendium of Physical Activities. Medicine and Science in Sports and Exercise, 43(8), 1575-1581.
Frequently asked questions
What is a MET?
A Metabolic Equivalent of Task (MET) is the ratio of the metabolic rate during an activity to the resting metabolic rate. 1 MET equals the energy cost of sitting quietly, approximately 3.5 mL O2/kg/min or 1 kcal/kg/hour. An activity with a MET of 6 burns approximately 6 times the energy of resting.
How are METs used to calculate calorie burn?
Calories burned = METs x Body weight (kg) x Duration (hours). For example, running at 6 METs for 1 hour at 70 kg: 6 x 70 x 1 = 420 kcal. This is the gross calorie burn including the resting metabolic rate.
Where do MET values come from?
MET values come from the Compendium of Physical Activities, a database developed by Barbara Ainsworth and colleagues and published in Medicine and Science in Sports and Exercise. It contains hundreds of activities with their MET values based on measured oxygen consumption data.
What is the MET value for common exercises?
Walking slowly: 2.5 METs. Cycling at leisure: 4.0. Jogging: 7.0. Running at 8 min/mile: 11.5. Swimming laps: 8.0. Heavy weightlifting: 6.0. High-intensity interval training: 8.0 to 14.0. Values vary by speed, effort, and individual fitness.
Is the MET calorie formula accurate?
The MET formula provides a reasonable estimate but individual variation is significant. It does not account for fitness level, age, altitude, or individual metabolic rate differences. For most purposes it is accurate to within 15 to 20%, which is sufficient for planning training loads.
Official sources
- Compendium of Physical Activities: PA Compendium (Ainsworth et al.).
- Centers for Disease Control and Prevention: CDC Physical Activity Intensity.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.