Convert a MET intensity into a simple gross calorie estimate for a selected duration. Use a MET value that matches the activity you are trying to estimate.
A MET (metabolic equivalent of task) is a standard way to express how much energy an activity costs. One MET is the energy you use at rest — about 3.5 milliliters of oxygen per kilogram of body weight per minute, or roughly 1 kcal per kilogram of body weight per hour. An activity rated at 7 METs costs about seven times as much energy as sitting quietly.
Calories burned = MET value × body weight in kg × duration in hours
That is the entire formula this calculator uses. Enter any MET value between 0.5 and 25, your weight, and the duration, and it returns total calories plus calories per minute.
A person who weighs 180 lb (81.6 kg) does a 7-MET activity for 45 minutes. Convert 45 minutes to 0.75 hours: 7 × 81.6 × 0.75 = 428 kcal. Per minute, that is 428 ÷ 45 = 9.5 kcal/min. The same activity done by someone weighing 150 lb (68.0 kg) would burn 7 × 68.0 × 0.75 = 357 kcal — weight is the biggest lever in the formula.
Reference values from the Compendium of Physical Activities, the standard research source. Use these as starting points when you do not know an activity's exact MET:
| Activity | MET | Intensity |
|---|---|---|
| Sleeping | 0.9 | Rest |
| Sitting quietly (TV, reading) | 1.0–1.3 | Rest |
| Standing, light work | 2.0–2.5 | Light |
| Walking, 3.0 mph | 3.5 | Moderate |
| Walking, 4.0 mph (brisk) | 5.0 | Moderate |
| Cycling, light effort (10–12 mph) | 6.8 | Moderate |
| Swimming, moderate laps | 5.8 | Moderate |
| Running, 6 mph (10:00/mile) | 9.8 | Vigorous |
| Running, 7.5 mph (8:00/mile) | 11.8 | Vigorous |
| Jump rope, fast | 12.3 | Vigorous |
Intensity bands used by researchers: under 3 METs is light, 3–6 METs is moderate, and above 6 METs is vigorous. Note that some of our calculators (for example the running calories calculator) use their own banded MET tables tuned to that activity, so small differences between pages are expected.
MET-minutes (MET value × minutes) let you compare workouts of different types. Public health guidance of 150 minutes of moderate activity per week works out to roughly 450–900 MET-minutes. A week of three 45-minute runs at 9.8 METs gives 3 × 45 × 9.8 = 1,323 MET-minutes — well above the baseline. If your goal is weight loss, pair this with your total daily burn from our TDEE calculator to see whether your activity creates the deficit you need.
Disclaimer: This content is for general information only and is not medical advice. MET values are population averages and individual energy expenditure varies. Talk to your doctor or a registered dietitian before changing your diet or exercise routine.
Sources: Compendium of Physical Activities (pacompendium.com).
Maintained by Live Fitness Check. Last updated: August 13, 2026. How we test our calculators .
A metabolic equivalent is a standardized way to express an activity's energy cost relative to rest.
Use a recognized activity reference, such as the Compendium of Physical Activities, and choose the description closest to your activity.
No. Both are estimates produced by different methods and can disagree for an individual.
