MET Calculator
Calculate calories burned for any activity from its MET value, your body weight, and duration. Calories = MET x 3.5 x kg / 200 x minutes.
386kcal
at 9.8 MET for 30 minutes
12.9
kcal/min
772
kcal/hour
Note: One MET equals resting energy use (~1 kcal/kg/hour). The formula multiplies the activity's MET by your weight and duration. Real burn varies with fitness, intensity, and efficiency.
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Calculation Method
A MET (Metabolic Equivalent of Task) measures how hard an activity is relative to sitting still. One MET is your resting metabolic rate — roughly 1 kcal per kilogram of body weight per hour, or about 3.5 ml of oxygen per kg per minute. An activity rated at 8 METs burns energy eight times faster than resting. This calculator turns a MET value, your weight, and a duration into calories burned.
The Formula
Calories/min = MET × 3.5 × weight(kg) / 200
The constant 3.5 is the oxygen cost of one MET (ml/kg/min), and dividing by 200 converts oxygen use into kilocalories.
Worked Example
A 75 kg person running at 6 mph (9.8 METs) for 30 minutes:
- Per minute = 9.8 × 3.5 × 75 / 200 = 12.9 kcal/min
- Total = 12.9 × 30 = 386 kcal
MET Values for Common Activities
| Activity | METs | Activity | METs |
|---|---|---|---|
| Yoga (Hatha) | 2.5 | Rowing (moderate) | 7.0 |
| Walking (3.5 mph) | 4.3 | Cycling (12–14 mph) | 8.0 |
| Elliptical | 5.0 | Running (6 mph) | 9.8 |
| Weight training | 6.0 | Jump rope | 11.8 |
How to Use It
Pick an activity from the list or enter your own MET value from the Compendium of Physical Activities. Heavier people burn more for the same activity because the formula scales with body weight. The result is an estimate of total energy expended, which includes your resting burn during the session.
Note: This is an educational estimate, not medical advice. MET tables are population averages; actual burn varies with fitness, technique, terrain, and effort. Use the result as a guide rather than an exact figure.
Frequently Asked Questions
A MET (metabolic equivalent) is the ratio of an activity's energy cost to rest. 1 MET is sitting quietly; a 6 MET activity burns six times as much energy per minute as rest.
Calories per minute = MET x 3.5 x body weight in kg / 200. Multiply by minutes for the total. For example, 6 METs for a 70 kg person over 30 minutes burns about 220 calories.
MET values for hundreds of activities come from the Compendium of Physical Activities. Walking is about 3.5 METs, running 8-12, cycling 4-10, depending on intensity. The calculator includes common presets.
What is a MET?
How do you calculate calories from METs?
Where do I find MET values?
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