MET Calculator

Estimate calories burned for any activity using MET values from the Compendium of Physical Activities, with weight and duration inputs.

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Activity

245

Calories burned

245

Cal / hour

3.5

MET value

ActivityWalking moderate (3 mph)
Duration1 hr
MET value3.5
Calories per hour245 kcal
Total calories burned245 kcal
How MET works MET (Metabolic Equivalent of Task) measures activity intensity relative to rest. Calories = MET × weight (kg) × time (hours). MET values are from the 2011 Compendium of Physical Activities. Individual calorie burn varies with fitness level, body composition, and effort.

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Exercise & Calorie Burn

MET Calculator — Calories Burned by Activity

This calculator estimates calories burned for any physical activity using MET (Metabolic Equivalent of Task) values from the Ainsworth Compendium of Physical Activities.

What is a MET?

A MET (Metabolic Equivalent of Task) expresses the energy cost of an activity as a multiple of resting metabolic rate. By definition, 1 MET = 1 kcal per kilogram of body weight per hour — the approximate energy cost of sitting quietly. An activity with a MET of 8.0 requires eight times the energy of sitting.

METs allow comparison of activity intensity across different people and activities without requiring laboratory measurement. Activities below 3 METs are light, 3–6 are moderate, and above 6 are vigorous according to public health intensity classifications.

How the calculation works

Calories = MET × body weight (kg) × duration (hours). This formula gives a total energy expenditure estimate that includes the resting metabolic contribution — the net activity calories above resting can be approximated by using (MET − 1) as the multiplier.

MET values in this calculator are drawn from the 2011 Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise). The Compendium assigns standardised MET values based on published oxygen consumption measurements.

Accuracy and variation

MET-based estimates assume average body composition and a moderate pace within the activity. Actual calorie burn varies with individual fitness level, body composition, terrain, equipment, and pacing. Studies comparing MET formula estimates to indirect calorimetry show mean errors of 10–20% at the individual level.

For heavier individuals, MET formula estimates tend to overestimate calorie expenditure because absolute oxygen cost per kilogram is lower in people with more body fat. For lean, highly fit individuals, estimates may slightly underestimate.

Frequently asked questions

Are these gross or net calories?

The formula gives gross calories — the total energy expenditure including resting metabolism. To estimate net calories (burned above resting), subtract (1 × weight_kg × hours) from the total.

 Can I use a custom MET value?

Yes. If you know the MET value for your specific activity from another source, select Custom MET and enter it directly. Published MET values are available in the Ainsworth Compendium for hundreds of activities.

 How does this differ from a fitness tracker?

Fitness trackers combine accelerometer data, heart rate, and personal biometrics to estimate calorie burn in real time. MET formula estimates are simpler and less personalised but useful for planning and estimation when you do not have device data.

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