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Calories Burned from METs Calculator

Estimate calories burned from any activity’s MET value.

Result

441 kcal
588 kcal

How it is calculated

The engine first finds the energy burned per minute: kcal/min = MET × 3.5 × weight ÷ 200. MET is the intensity of the activity (1 is rest), weight is in kilograms, and the 3.5 is the resting oxygen use in mL per kg per minute; dividing by 200 turns oxygen use into kilocalories. Total calories are then kcal/min × duration, where duration is in minutes. The hourly rate is kcal/min × 60. Values are rounded to whole kcal. The tool shows no result for a MET above 30 or at or below 0, for a weight below 2 kg or above 650 kg, or for a negative duration; a duration of zero is allowed (0 kcal). You look up the MET value yourself. The result is an average estimate, not a measurement.

Worked example

A person weighing 70 kg runs at a pace listed at 8 METs for 45 minutes. Per minute: 8 × 3.5 × 70 ÷ 200 = 9.8 kcal. Over 45 minutes: 9.8 × 45 = 441. The hourly rate is 9.8 × 60 = 588. The calculator shows 441 kcal for the session and 588 kcal per hour. The same effort at 80 kg would burn 504 kcal, because the result scales directly with body weight.

Try this example →

Common mistakes

  • Entering the duration in hours (0.75) when the field is in minutes. The total then comes out 60 times too small.
  • Using the MET of a different intensity, such as the value for walking when you jogged. MET changes sharply with speed, so use the one matching your effort.
  • Entering body weight in pounds. The field is in kilograms, so 154 lb typed as 154 makes the result about 2.2 times too high.
  • Typing a speed or heart rate in the MET box. A MET above 30 gives no result, and real activity values are mostly in the single digits to low teens.
  • Treating the total as extra calories on top of resting burn. The MET formula includes the energy you would burn at rest during those minutes.

Sources

About this calculator

A MET (Metabolic Equivalent of Task) is a standardized unit describing how intense an activity is relative to resting metabolism: 1 MET equals the energy spent sitting quietly, while an activity rated at 6 METs burns roughly six times that resting rate. MET values for hundreds of activities — from walking and cycling to specific sports — are cataloged in the widely used Compendium of Physical Activities maintained by exercise scientists.

Calories burned are estimated as MET × 3.5 × body weight in kilograms ÷ 200 (kcal per minute) × duration in minutes, which works out to about 1.05 × MET × kilograms per hour — a formula used by exercise physiologists, dietitians, and fitness trackers to standardize energy-expenditure estimates across very different activities. Because it is weight-based, the same activity burns more calories for a heavier person, which is why MET-based calculators are preferred over generic 'calories per activity' charts.

Look up the activity's MET value, add your weight in kilograms and the minutes you spent, and you get the calories burned and the hourly rate, handy for planning workouts around a calorie deficit or comparing what different activities cost in energy.

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